CrossFit – Fri, May 1
Save the Date: Hero WOD #10 is Clovis! on Sat. May 2nd. Class times will be 7am and 9am only
Brand new Certus hats just dropped! Available at the front counter
Performance & Fitness
Front Squat (4 reps every 2:30 x 4 sets)
Metcon (AMRAP – Reps)
2 Sets:
30 Seconds max Power Cleans @80%
Rest 1:00
30 Seconds max Power Cleans @70%
Rest 1:00
30 Seconds max Power Cleans @60%
Rest 2:30 between sets
Coach’s Notes: Today’s focus is barbell cycling so technique first, worry about the weight second. Leave a note in the comment section of what weight you used for each interval.
Power Clean (Weight)
Use this to look up Power Clean percentages. No need to record anything here.
Coach’s Notes: Pause for 1 sec. at the bottom and 1 sec. at the halfway point on the way up. Start around 65% and build to 8/10 RPE as long as you are holding the tempo.