Junior CrossFit Class - 5 pm
Teen CrossFit Class - 6 pm
LIFT
Clean & Jerk
Rx - Power Clean & Push Jerk - 6 x 1 rep (78%)
L2 - Power Clean & Push Jerk - 6 x 1 rep (78%)
L1 - Power Clean & Push Jerk - 6 x 1 rep
Find what you did last week on February 26, 2014.
Find your 1RM from December 10, 2013.
WOD
5 rounds for time of:
12 Wall ball shots (20 / 14 lb)
12 Toes-to-bar
| Level 2 : |
5 rounds for time of: |
| 12 Wall ball shots (14 / 10 lb) |
| 6 Toes-to-bar |
| |
| Level 1 : |
5 rounds for time of: |
| 12 Wall ball shots (10 / 6 lb) |
| 12 Sit-ups |
Post load on the lift and time on the WOD to comments.
Click here if you think this looks too hard
Be a Good Gym Member: Safety, Respect and Taking Care of Equipment: How many of these are you guilty of? Start taking safety and respect more seriously and read this article! The way you treat the equipment in your gym says a lot about you, not just as an athlete, but as a person. Here are just a couple we notice athlete's do regularly:
Set Your Bar Down in the Rack
When using a barbell from a squat rack, replace it under control when you’re finished with your set. Don’t throw the bar back into the rack, or slam it down into the cradles. This is either a sign of laziness, a lack of respect for the gym, or attention-seeking.
Don't Drop Bars into Vertical Racks
If your gym stores barbells in vertical storage racks, slide them in gently. Don’t stick the end of the bar into the top of the hole and then drop it—slamming a bar on its end damages the snap rings, the bearings, and the end cap. How hard is it to hold onto the bar and lower it under your control until it’s all the way down into the rack? I promise it’s a lot easier than whatever you were doing with the barbell before, so don’t make excuses.
