A) Every Other Minute x 10:
7 Hang Power Cleans 115/75
7 Push Presses 115/75
The load should be light-medium for you and cycled unbroken.
Rest 5 minutes, then…
B) 2 x 8 Minute Row @ 16 s/m
Rest 3 minutes between pieces.
Row a moderate split holding a stroke rating of 16 strokes per minute. The handle should keep moving; don’t pause at any point to hold 16 s/m. “Moderate” means a conversational pace where you can breathe through your nose only. Focus on coming to a tall relaxed catch and pushing the hips back on the drive before returning again in a smooth recovery to the catch.
Post work to comments.
Week 2 of 8
TODAY: Starting Strength Program Total
Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle TODAY starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!
News and Notes
- Today’s 12pm Pilates class with Karina is cancelled.
- Join Sasha Slocombe and Coach Chris Fox from 9am to 10:30am, Tuesday, January 1st and start off 2019 with intention. By developing a connection between the body and breath, you’ll be able to come back to the breath when difficult times arise whether in yoga, CrossFit, or life. Check out the event page for more info and to register.