Wednesday 9.4.19 Workouts

Box Brief

CFML Facility Upgrade Survey

September Birthday WOD (Sapphire): 9.4.19

Yoga w/ Caroline (Ardmore): 9.4.19

CFML First Friday Happy Hour: 9.6.19

CROSSFIT

“Fish Out of Water”

For Time:
2k Row
10 Rounds of “Heavy Chief”

1 Round of “Heavy Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats

KIDS/TEENS

Strength:

Box Front Squat

Skill:

Power Clean/Hang Squat Clean/Med Ball Clean

Workout:

3 Rounds
400m Run
7 Power Cleans
7 Hang Squat Cleans
7 Med Ball Cleans

WHITEBOARD BRIEF

Pace the row in order to push on the 10 rounds of Chief
The power cleans are the only movement we would likely stop on: aim to complete these ‘touch and go’ if possible – with quick singles being the next best option
The air squats are the easiest of all the movements, so we can use those as the pacer
Find a pace that allows you to get back to the bar and attack the cleans

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By | 2019-09-03T13:45:14+00:00 September 3rd, 2019|Box Brief, CrossFit Kids, Endurance, WOD, WOD Notes|Comments Off on Wednesday 9.4.19 Workouts