If you want in on the group jump rope order email brian@crossfitfederalhill.com We will place the order sometime next week!
We will hit a 5-6 week cycle working on improving our squat clean and jerk. I would like to say clean and jerk, but then we will have debate every class on if you should squat clean or not, so if you are not injured then it is a full squat clean! Lets get stronger!
Strength WOD
15 min to Find a new 1 RM Squat Clean and Jerk
WOD
5 Shoulder to Overhead (165/110)
10 Burpees (touch a target)
5 Rounds
(12 min time cap)
(the workout above is called Freddy’s Revenge, but it is prescribed at 185/130, so I scaled things down a little. You should pick a weight that you can jerk 5 times in a row for the first couple rounds)
Jim and Jose getting after Wall Balls…about time the 5:30 am class made the blog!
Competitors Class
12 min Find a heavy set of 3 Hang Snatch from the Blocks (focus on speed under the bar)
12 min to find a 3 RM Front Squat
Chest to Bar Pull up progression -6 sets of 9 Unbroken C2B’s rest :40
5 min AMRAP
Snatch 165/100 (can be power or squat)