NEWS

  • WED WOD Recording: Here
  • 2021 CF Open: Announcement TODAY at 8pm! Join us on our workout zoom link (email Mel if you do not have it) to watch two CrossFit Games athletes battle it out for Open 21.1. We’ll talk workout strategy and scaling options. Details HERE

WOD

“Power Cleans”

METCON

Power Clean
5×3, across at 80-85%
KB Romanian Deadlifts
5×5 per side
KB Bicep Curls
3×10, :05 lower

MASTERS

Power Clean
5×3, across at 80-85%
KB Romanian Deadlifts
5×5 per side
KB Bicep Curls
3×10, :05 lower

MOVE

Power Clean
5×3, across at 80-85%
KB Romanian Deadlifts
5×5 per side
KB Bicep Curls
3×10, :05 lower

WOD GUIDANCE & GOALS
Coaches will help you work up to 80-85% of your 1 rep max, or effort, power clean. These reps are not touch and go. For accessory work, grab a kettlebell of your choice and do 5×5 (per side) Romanian deadlifts, and bicep curls. Take your time and move slowly for the kettlebell work.

Post Weights to Comments.

HOME WOD

AMRAP 20
100 Meter Walking Lunge
200 Meter Run
100 Meter Walk

ENDURANCE

Rest