2 Rounds for Time:
12 Thruster 115/75
12 Power Snatch 115/75
12 Push Jerks 115/75
12 Hang Squat Clean 115/75
12 Overhead Squats 115/75
In addition to the 120 Burpees, “Tommy Mac” involves 24 reps each of 5 different barbell lifts: Thrusters, Power Snatches, Push Jerks, Hang Squat Cleans, and Overhead Squats. The barbell weight should be a medium-heavy, manageable load, allowing each set of 12 do be done either unbroken or in 2-3 quick sets. The Power Snatches are the exception here. If you’re not great at cycling these, then quick singles is appropriate. Aim to keep moving through the Burpees at a steady pace.
Post time and Rx to comments.
LABOR DAY SCHEDULE
Happy Labor Day from CFSBK. We’ll be running on a modified schedule today. We’ll offer 9am Short Circuit, 11am Fit 55+, and 10am, 11am, and 12pm group classes, plus Open Gym from 9am to 1pm. Starting Strength Program classes will run at 10am and 12pm. Everything else is cancelled.
Monday, September 11th: Own Your Eating Seminar at CFSBK
CFSBK is thrilled to announce that we’ll be hosting an Own Your Eating Seminar on Monday, September 11th from 6 to 8pm.
Own Your Eating’s mission is to educate as many people as possible about flexible eating and give them the tools they need to set them up for long term success with their nutrition. Seminars typically last 2 hours from start to finish including time for questions and the chance to chat with hosts Roz & Jason one-on-one.
Please bring a pen and paper to take notes. We also recommend downloading My Fitness Pal to your smartphone in advance.
This seminar is just $25 if you sign up ahead of time, so what are you waiting for?
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