Thursday Workout: PC+SJ, 3 Rounds

Couple of Announcements!

The Shirts are in!  If you pre-ordered a shirt, we will set them aside so you can pick them up this week. Please let Scott know if you cannot pick your shirt up so we can hold it for longer if necessary.  If you did not pre-order a shirt, we should have plenty of extras available for purchase!  Thanks!

There is no 545PM regular CrossFit class on Friday – we are hosting our Ladies Night during this time!

STRENGTH

Every 2 Minutes for 5 sets:

• Power Clean to Split Jerk, 2 reps

Notes: Aim for starting around 70% of your Power Clean max if possible, otherwise start at a moderate weight and build as you are able.

WOD

Level 1

For Time:

• Row x 400m
• Single Arm Kettlebell (or dumbbell) Push Press x 30 (15/side)

Rest 1 Minute

• Row x 300m
• SA KB/DB Push Press x 20 (10/side)

Rest 1 Minute

• Row x 200m
• SA KB/DB Push Press x 10 (5/side)

Level 2

For Time:

• Row x 500m
• Single Arm Kettlebell (or Dumbbell) Push Press (50/35) x 40 (20/side)

Rest 1 Minute

• Row x 300m
• SA KB/DB Push Press x 30 (15/side)

Rest 1 Minute

• Row x 200m
• SA KB/DB Push Press x 20 (10/side)

Notes: Record total time (including rest)

ANNOUNCEMENTS

1. Ladies Night – WOD and Wine: July 22
2. Yoga for CrossFit and Recovery with Leslie: July 24