30 Clean and Jerks
This should be a 2-6 minute workout with competition loads being set at 135/95. Choose a medium load that allows you to move consistently and well for all 30 reps.
5 Sets for load and Quality of:
10-12 Seated Arnold Presses
8e Single Leg RDLs
CrossFit Group Class Programming Template
Alchemy @ Home
Virtual Class Zoom Room (Password: alchemy)
Alchemy @Home: 10am
Coach Led Dynamic Warm up
10:00 Handstand Practice
A) Pike Holds
B) Wall Walks
C) Kick Ups
D) Free Balancing (from wall walk or kick up)
Rest as needed between inversions and keep your wrists fresh. Focus on balance over active and shoulders, keeping connected from the ground through your core, all the way to your highest point.
Every 5:00 for 5 Rounds
1) 20 Mountain Climbers
2) 10 Alternating Sit Throughs
3) 20 High Knee Runners
4) 10 No Push Up Burpee + KB Swings
5) 20 Hollow Body Flutter Kicks
Wet Hot American Throwdown Crew Flexin after a great night!
Thank you to everyone who came out to compete, spectate and help out with our in house throw down event last night. We had a great night with some fun workouts and awesome people!! Full photo set coming tomorrow.
39 year old Kyle Kasperbauer hits 277-LB.Snatch at the CrossFit Games