NO MOBILITY CLASS THIS WEEK!
RX Jumprope order will be finalized this Wednesday 6/25! If you want a new rope please email brian@crossfitfederalhill.com ASAP!
We know everyone likes to procrastinate, but now is the time! Our in house competition is this Saturday! Sign up today at the gym! We need more competitors!
Today we will switch it up. We tend to do strength first because we can get the most bang for our buck, but we realize the importance of variance so today we will switch it up. A short met con first followed by some heavy lifting.
We did this met con on Tuesday, February 18th. Check WODify to see if your fitness has improved!
WOD
18-15-12-9-6-3
Burpees (touch a target)
KB Swings (53/35)
12 min CAP
Rest 5 min
OTMEM for 7 min
4 Deadlifts
(pick one heavy weight and stick with it the whole 7 minutes, the coach will give you 10 min to build up in weight)
Mike G lifting heavy things!
Competitors WOD
7×3 Back Squat (go heavy for all 7 sets)
Strict Press 5×3
Chest to Bar Progression- 7 sets of 10 unbroken Chest to Bar pull ups :40 seconds rest
(this progression is from Ben B. at competitors training.com, this is the last cycle in the progression. If you can not complete this we will repeat this cycle and continue to work Chest to Bars until the open, they have been a game changer in every open so far)
“Grace”
30 Clean and Jerks (135/95)
(6 min cap)
You will be fatigued here, but do your best to maintain good form!