Friday – 170922

Happy Birthday Ashleigh!

ANNOUNCEMENTS

  • In-house Weightlifting Competition
    • Sept 30th
      • Check-in/Weigh-in – 8:30am-9:00am
      • Opening Remarks – 9:00am
      • Lifting Begins – 9:30am
    • Informational meetings will be held Wednesdays and Saturdays after Barbell WOD
    • No weight classes – scoring explained at info meetings
    •  USAW lifting standards
    • $20 registration fee – REGISTER HERE

SWOD

5 sets of:
Back Squat x 3 reps @ 80-85%
– perform all sets at the same weight

WOD

Pick Your Own Poison
You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You may not create your own WOD. This is an excellent time to test benchmarks or make up missed strength workouts.

SUGGESTED WOD

“Raising the Bar Test”

Complete as many rounds and reps as possible in 9 minutes of:
8 Lateral Bar Hop Burpees
7 Cleans
6 Front Rack Lunges (Level 1 – Front Squats)
5 Shoulder to Overhead

Level 3 – 135/95
Level 2 – 95/55
Level 1 – 65/45

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