FRIDAY

Today coach Mike V will be competing in Milan, Italy representing Thor Fitness! He’s been training really hard for the last few weeks and as you all know has a pretty serious injury to one of his shoulders while the other shoulder is not too healthy as well, but his love for competing and CrossFit hasn’t stopped him. I will be in touch with him, and will keep you all posted. Positive thoughts going out to Mike today!!

STRENGTH

POWER CLEAN

3/3/3 progression in weight

3 x 3 same weight

OPEN & PERFORMANCE
“Rack City”
For Time:
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats
10 Clusters (155/105)

FITNESS
“Rack City”
For Time:
10 Power Cleans (105/75)
50 Air Squats
10 Front Squats (105/75)
50 Air Squats
10 Push Jerks (105/75)
50 Air Squats
10 Clusters (105/75)