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Saturday February 6 2016

NEWS:

**Good luck to Victoria Camera as she begins her CrossFit Coaching journey in attending the CrossFit Level 1 Seminar this weekend!

** Want to learn more about Nutrition? Attend Jason Ackerman’s Seminar on 2/16 @7pm. Please contact Joey for more information. 

**Classes switched to 4:30 and 5:30 on Tuesday 2/16/16 because of Seminar. Please sign up on WodHopper when available.

**Did you sign up for the CrossFit Open yet?! Contact Joey for information pertaining to this.

WARM-UP:

A) 3x through: 20 mountain climbers, 10 Air Squats, 10 Push-ups
B) 3x through w/ barbell: 10 Deadlift, 10 Hang Power Clean, 10 Front Squat, 10 Push Jerk
C) WOD Prep: Build Weight on Bar & Choose Handstand scale and spot

WOD:

A)CrossFit Open Workout 11.3″

AMRAP in 5 minutes: 
Squat Clean (165/110)
Jerk

Clean = 1 rep
Jerk = 1 rep

REST 5 minutes

B) 5 min. AMRAP

Max Handstand Push-ups

FORMAT:

*Max reps during the 5 minutes

*Weight should be approximately 50-55% of your 1 rep max Clean and Jerk

SCALING:

Squat Clean and Jerk –> Power Clean + FSQT + Jerk

Handstand Push-ups –> Handstand Holds OR Empty Barbell Shoulder Press

 

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