Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
Rest 90 seconds
Post Rx & time of each round to comments.
We're allowing our competition team CrossFitters who have competed in all the sectional events to pretest WOD 11.6 today if they'd like. As with all the sectional's WODs, there is NO Scaling allowed and you must have a judge watch your range of motion and reps for the workout to be submitted for the Games. If you've been competing in sectionals, please view this video explanation and this 5 minute demo to plan your workout.
As many reps as possible in 7 minutes of:
3 Thrusters 100/65
3 Chest to Bar Pull-ups
6 Thrusters 100/65
6 Chest to Bar Pull-ups
9 Thrusters 100/65
9 Chest to Bar Pull-ups
12 Thrusters 100/65
12 Chest to Bar Pull-ups
…continue adding +3 reps until the 7 minutes are complete
Post reps completed to comments.
Friend of the program and all around rocker, Adrian Bozman deficit pulls 320×11
Good Luck Strength Athletes!
Good luck to all the athletes competing in the CrossFit Total today as part of their graduation from Coach Jeremy's Strength cycle. Come on down to cheer on and support everyone as they test the last 8 weeks of lifting. Festivities start at 6pm!
What are you doing this weekend? Oh, just going to the CROSSFIT PROM
Do it! Ask him/her/it out to the CrossFit Prom this Saturday at CrossFit Virtuosity. Don't have a date? Come alone, come with friends, bring your parents! The point is to come out and have some fun. CFV has organized a prom committee for the event and we'd love to see a big turn out. For more information and to RSVP, click here.
Thanks Josh Martinez!
You may have noticed the large wooden platforms in the gym. Local hero, Josh M has built the gym new Wall Ball and Handstand Push-Up stations. Full installation will be completed later in the week. Expect to be inverted soon!
Tatiana Kashirina lifting youtube
Learning the Cartwheel CrossFit
Miranda gets inverted on the Rings CrossFit
Going overhead with Adrian Bozman Pt. 1, Pt. 2, Pt 3 CrossFit
Adrian Bozman does "Roaming Diane" CrossFit