BWCF Notes: Just a few quick box reminders: (1.) Please don’t forget to wipe down and put away your equipment after each class. (2.) Sign-Up for the Alpha Wolf Games is live and the link is on the last blog post (3.) Take care of your body! Make sure you are drinking enough water before, during and after your workout. (4.) Scale like a boss. Scaling is not a bad word in Crossfit. Please scale (or ask the coach to recommend a scaling option for you) so you are able to get the most out of your hour with us. (5.) Let’s get after it this week!
Strength: (Cleans)
Every 2 minutes for 12 minutes complete the following:
**3 Pause Cleans**
Sets 1 & 2: 60%
Sets 3 & 4: 70%
Sets 5 & 6: 80%
*Note: In the pause clean we will pause at the knees for a full two second pause!
LF Condo: AMRAP 12
15/10 Cal Bike
30 Medball Cleans
15/10 Cal Bike
30 Jumping Lunges
WOD: “Mother of Dragons”
For Time:
8 Deadlifts (155/105 lbs)
7 Cleans (155/105 lbs)
6 Snatches (155/105 lbs)
8 Pull-Ups
7 Chest-to-Bar Pull-Ups
6 Bar Muscle-Ups
6 Deadlifts (155/105 lbs)
5 Cleans (155/105 lbs)
4 Snatches (155/105 lbs)
6 Pull-Ups
5 Chest-to-Bar Pull-Ups
4 Bar Muscle-Ups
4 Deadlifts (155/105 lbs)
3 Cleans (155/105 lbs)
2 Snatches (155/105 lbs)
4 Pull-Ups
3 Chest to Bar Pullups
2 Bar Muscle Ups
FW: Reduce weight as needed; Sub to easiest progressive pulling motion
LF: 21-15-9 of Row Calories subbed for gymnastics; Sub double DB for barbell
