THURSDAY

Don’t forget to ask someone to come do a CrossFit team workout with you on Sunday! Also, teams are forming for the October Gruesome Duesome row challenge. Put your team on the PR board ASAP.

We will be ending the class with some mobility work, the couch stretch and the pigeon stretch off the box. Here’s a video to give you an idea of the pigeon stretch, if you haven’t done it already.

 

A. Active warm up – coach’s choice

200 meter run

w/ empty bar

7 deadlift

5 hang power clean

3 push jerk

Add weight

200 meter run

7 deadlift

5 hang power clean

3 push jerk

Add starting weight of wod

7 deadlift

5 hang power clean

3 push jerk

B. Metcon

“Captain Crunch” (CrossFit New England)

AMRAP 4:

3 rounds:

12 Deadlifts (95/65)

9 Hang Power Cleans (95/65)

6 Push Jerks (95/65)

Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:

2 rounds:

12 Deadlifts (135/95)

9 Hang Power Cleans (135/95)

6 Push Jerks (135/95)

Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:

1 round:

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

Max Calorie Row in Time Remaining

C. Mobility work

Couch stretch

Pigeon stretch off the box