WEDNESDSY 3-18-20

HBD TODD #TrueBD

Wednesday

6AM Cancelled For the rest of this week March 18-20 will be cancelled and we will updated on any classes further on.

8AM cancelled for Wednesday 3-18-20

5:30 HIIT Cancelled Tuesday/Thursday

Recap

•limit on 10 per class

•5:30 Crossfit class tues/Thursday to provide adequate social distance

•No Visitors, Drop in-s or new members. We will keep you updated.

•NO SHARING equipment including warm up equipment.

• Not feeling well or getting over a cold , travelled within 2 weeks? Take 14 days before coming to back.

WE ARE TRYING TO PROVIDE A SAFE PLACE FOR EVERYONE TO WORKOUT & CONTINUE AS A STESS OUTLET

SOCIAL DISTANCE NOT ISOLATION.

HAPPY BIRTHDAY TO KRISTEL BEDFORD AKA “HAMMER”

WARM UP

8 Minutes For Quality:

5 Push-ups

10 Wall Squats

200 Meter Row

CLEAN COMPLEX

WARMUP SETS

1. Perform Full Complex with Empty Bar

2. Perform Full Complex with Light Weight

On the 4:00 x 5 Rounds:

3 Unbroken Sets:

1 High Hang Squat Clean

1 Hang Squat Clean

1 Squat Clean

Repeat From Last Week

For clarity, we are holding onto the bar for all (9) reps. High Hang, Hang, Floor, three times through for the complex.

• Todays clean complexr is a repeat from last week

• The goal is to slightly increase your score

• Each round is 3 unbroken sets of 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean

• These 9 reps are designed to be completed unbroken each round

• Rounds start every 4 minutes (0:00 – 4:00 – 8:00 – 12:00 – 16:00)

• Start around 40-45% of your 1RM Squat Clean and gradually increase weight as you go

WOD

AMRAP 6:

2 Single DB Reverse Lunges, 20 Double-Unders

4 Single DB Reverse Lunges, 20 Double-Unders

6 Single DB Reverse Lunges, 20 Double-Unders

Continue to add (2) reverse lunges per round

Rest 2:00

AMRAP 6:

2 Single DB Power Snatches, 20 Double-Unders

4 Single DB Power Snatches, 20 Double-Unders

6 Single DB Power Snatches, 20 Double-Unders

Continue to add (2) power snatches per round

Midline 1x

Not For Time:

50 GHD Sit-ups

50 Rower Pike-ups

50 V-ups

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