Workout of the Day
20:00 AMRAP of:
8 Toes-to-Bars
10 Dumbbell Hang Power Clean-and-Jerks (50/35 lb)
Floater Cardio Movement:
A: 14/12 Calorie Row
B: 12/10 Calorie Bike
C: 270m Run
Notes
Intent for this one is 7+ Rounds. Today, choose your own adventure on the cardio movement, based on what you have or haven’t done recently. Scale so that the row/bike/run takes about 1 min per round at a sustainable effort. Pick your least favorite? 😉
With the rowing option, this is Open WOD 18.1!
The DB movement is 5 reps on one arm, then 5 reps on the other arm.
TTB Scaling:
A. 4-6 kipping
B. 4 Strict
C. 10 V Ups or Tuck Ups
CrossFit Group Class Programming Template (WK7/8)
Event 1 for the Wet Hot American Throwdown
This year we will host a partner competition on Friday, September 13th. Grab a friend, any friend! All combinations of genders are welcome. It’s not about the leaderboard; it’s about the camaraderie!
Who: Everyone is welcome! We’ve got scaling options for all abilities.
When:Â Friday, September 13th, 5:00-8:00pm
Signing Up: Click here to register! (both partners must be registered to compete)
Not sure about competing? Don’t sweat it! This event is all about coming together, breaking a sweat, and cheering on our awesome gym mates. Spectators are highly encouraged, so even if you’re not competing, come out and join the fun!
After the event, we’re heading to a local watering hole for an epic after-party. Don’t miss out – we can’t wait to see you there!
Event 1: For Load/Reps, We Have Lift Off
Min 1: Athlete A (Snatch attempt 1)
Min 2: Athlete B (Clean and jerk attempt 1)
Min 3: Athlete A (Snatch attempt 2)
Min 4: Athlete B (Clean and jerk attempt 2)
Min 5: Athlete A (Snatch attempt 3)
Min 6: Athlete B (Clean and jerk attempt 3)
Min 7: Athlete A ( Max Snatches @ 135/95/65#)
Min 8: Athlete B (Max C & J @ 135/95/65#)
Flow:
Every minute on the minute, an athlete performs either a clean and jerk or a snatch in alternating fashion. Each athlete can take as many attempts as they would like to make their lift during their respective minute. However, lift must be completed WITHIN that minute. You may only attempt the weight you started with during that time frame. Athlete is allowed to go down or up in weight for next attempted minute. If athlete misses all 3 lifts within their respective time frame, they will receive a score of 0 for 1A, but will have an opportunity to score in 1B, where they will perform max effort snatches or clean and jerks at 135/95/65#.
Athlete may begin with a loaded barbell at their opening load and will be responsible for changing their own weights throughout the event. Clips required.
Score 1A: max lift total, relative to BW
Score 1B: max total reps between team