CrossFit – Tue, Aug 6

Announcements

R.A.D® Hunting for Gold Back Squat & Mile Competition

This is a FREE IN-HOUSE COMP

Event Flow:
30 minutes to record a max back squat
10 minute rest
1 mile for time in the next 20-minute window

Scoring:
1 point scoring.
– Heaviest back squat = 1 point (2nd heaviest = 2 points, etc.)
– Fastest Mile = 1 point (2nd fastest 2 points, etc.)
– Lowest combined total points wins!

Podium prizes:
A brand new pair of R.A.D® shoes for 1st, 2nd and 3rd place for the men’s and women’s leaderboard.

COME PLAY!

*Must have an active membership or punch-card to compete

CrossFit Illuminati – CrossFit

View Public Whiteboard

Warm up (No Measure)

A. GENERAL (2:00)

20 jumping jacks

2 sets

20 sec Hollow hold

20 sec Arch hold

B. SPECIFIC (2:00)

TTB initial progression

2 x 5 Beat Swings

C2. SPECIFIC (8:00)

Power Clean

– 5 Tempo Power Cleans Empty bar

– 5 Power Cleans @ light weight

– 5 Power Cleans @ workout weight

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Practice Round

3-5 TTB / Modification

3 Burpees to target / Modification

2 Cleans

SLIPS (No Measure)

METCON (5 Rounds for reps)

5 x 3 minutes, Rest 1 minute

15 Toes To Bar

15 Burpees to target

Max rep Power Cleans in remaining time @ 135/95 lbs
Score: Reps on Power Cleans for each round

TC: 19 minutes

KG: 60/43

Intermediate L2

9 Toes to Bar

15 Burpees to target

Max Power Cleans @ 135/95 lbs

ACCESSORY / EXTRA (Checkmark)

3 sets

15 Band Face Pulls

15 Band Pull aparts

5 Band Angels