Monday, May 22nd

6am class now Mondays, Tuesdays, and Wednesdays!

Bar None: Deal With It -CrossFit Journal

Performance is in red, Competition is in blue, Links are in green

A) Every 2 minutes, for 14 minutes (7 sets):
3 Split Jerks

Use the same weight for all 7 sets

B) 4 sets of:
As many reps as possible in 2 minute of: 
Row 300 meters 
Push Press 115/75 x Max Reps in remaning time
Rest 2 minutes

Barbell or Dumbbells are ok  but make it slightly heavier than what your use to doing in a workout.

A) Every 2 minutes, for 14 minutes (7 sets):
3 Split Jerks @ 70%

Use this to really focus on mechanics. Nothing too heavy today.

B) For Time
100 Double Unders 
21 Handstand Pushups 
21 Dumbbell Cleans 50/35
100 Double Unders
15 Handstand Pushups 
15 Dumbbell Cleans 50/35
100 Double Unders 
9 Handstand Pushups 
9 Dumbbell Cleans 50/35

Scale the Double Unders to 25 attempts or singles as needed. 1-2 Abmats is ok for hspu or L Seated Dumbbell Press. 

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531