20170908

Good luck everyone competing and working at the Granite Games this weekend. Have fun, give it your all and kick butt!

For those not competing, I highly recommend driving up to St. Cloud to watch and cheer on your fellow athletes. It is also great to watch the elites compete and find some new CrossFit gear at the vendor booths. I will be there with my two assistants Saturday and Sunday. 

Finally, there is no Synergy class tonight, but anyone that was going to Synergy can go to the CrossFit class and we will have a variation of the WOD for Synergy members.

20170908:

Front Squat: 20:00 to work to a heavy single

Then,

For Time:
800 Meter Run
30 Calorie Row
25 Bar Facing Burpees
20 Clusters (115/80)

Comp:
1. Power Clean + Power Jerk
60%/3
70%/3
(75%/3)2

2. Clean Grip Dead Lift
(85%/5)5

*3 second pause in power position

3. Front Squat
Work to a Heavy Single

4. Gymnastics Conditioning
Strict Deficit Handstand Push-ups:
6 Strict
rest 1:00
5 Strict
rest :45
5 Strict
rest :30
4 Strict
rest :15
3 Strict

5. Conditioning
For Time:
800 Meter Run
30 Calorie Row
25 Bar Facing Burpees
20 Clusters (115/80)

Comments are closed.