by Alex Etzen
Announcements
May challenge. Get yourself within the goal time or rep count! Every WOD will have a target time or rep count to be within. It doesn’t matter how you need to modify the workout (above or below Rx) if you fall within the time or rep count put your name on the whiteboard and add a mark next to your name.
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Come join us for Spring Cleaning from Noon to 4pm on May 15th (Saturday) & 16th (Sunday). We’ll be doing a deep clean on the gym along with painting, getting the track ready, putting shade up, and many other things to get ready for summer. Any help is greatly appreciated!
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XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 Minute Row or AAB
2 ROUNDS
– 3 Burpees
– 10 Barbell High Hang Muscle Cleans
– 10 Elbow Punches
– 10 Barbell Strict Press
– 3 Inch Worms
Strength
Hang Power Clean (8 sets of 3)
ON A 8:00 RUNNING CLOCK…
Build to a Moderate 3-Rep Hang Power Clean
Into…
EVERY :30 x 8 SETS*
3 Hang Power Cleans
*Use Moderate 3-Rep. Goal is not to increase weight during this portion. Work on cycling with minimal rest.
(Score is Weight)
Workout
Grettel (Time)
10 Rounds For Time:
3 Clean and Jerks (135/95 lb)
3 Burpees Over the Bar
To learn more about Grettel click here
(Goal is under 10 minutes)