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Tuesday 5-17-16

17
May

Tuesday 5-17-16

WOD

5 Rounds of:
500 Meter Row
15 Burpees
10 Front Squats (155/105)

For Time

EXTRA

Strength: 

1) Clean and jerk complex:

Set 1: 5 rounds – Every 60 seconds, perform:

-1x clean + 1x front squat + 1x jerk (70%)

Set 2: 5 rounds – Every 60 seconds, perform:

-1x clean + 1x front squat + 1x jerk (70% + 5kg)

Set 3: 5 rounds – Every 60 seconds, perform:

-1x clean + 1x front squat + 1x jerk (70% + 10kg)

*This is referred to the “Joe Mills” program. Warm up to 70% and perform 1+1+1 EMOM at the same weight for 5 minutes, which equals 1 set. After the 5th rep, add 5 kg and perform 1+1+1 at the same weight for 5 minutes, then repeat 1 more time. You will have 3 working weights for this, not 15. The percentages are only meant to be used as a guide…base your weight off of how you feel, but goal is for no misses.

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[styledbox type=”warning” align=”center”]The Competitive Edge BootCamp classes are here! Come join Coach Joyce Mon-Fri 5AM, 7AM or 8AM, Sat 8AM, for 45 minutes of booty burning badassness!!! [/styledbox]

[styledbox type=”information” align=”center”]New morning hours: (Mon-Fri)

5AM Bootcamp and Open Gym

6AM CrossFit Class

7AM Bootcamp (only)

8AM Bootcamp (only)

9AM CrossFit Class

10AM CrossFit Class

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[styledbox type=”download” align=”center”]May Events:

May 16th: Nectar Juice Bar sample station (details coming)

May 30th: Memorial Day Hero WOD, Open Gym 9AM-11AM

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4 Responses

  1. 6 A.M. Athletes

    Duane 24:00 mod #95
    Byran V. 21:58 mod #95
    Sariah 20:30
    Jose 24:32 RX
    Joyce 27:00 #105
    Rene 29:20 #45
    Rosy 26:19 mod/ pvc/ sit ups
    Victor 27:57 mod #115
    Terri 31:50 mod #35
    Trent 32:00 RX
    Todd 31:03 mod #65

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