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Tuesday April 26 2016

Jennie cruising through the deadlifts with no problem!

Jennie cruising through the deadlifts with no problem!

NEWS:

*Rowing specific Endurance class will begin NEXT Thursday, May 5th. Please sign up on WodHopper.

*Benchmark Tuesday’s make a return this May. Every Tuesday we will be performing a classic CrossFit Benchmark Workout. Hope all can make it. Next Tuesday, May 3rd, we will be performing “Fran!” Are you ready?!

*”The Murph Challenge 2016″ Event and BBQ at CrossFit Hamilton- June 18th. More details to follow.

See more details about this by clicking here.

WARM-UP:

WOD:

For Time:

100 Double Under’s (Scale: Max Attempts in 2 minutes)

50 Kettlebell Swings #53/35

20 Power Snatches #95/65

Rest 3 min.

For Time:

75 Double Under’s (Scale: Max Attempts in 90 seconds)

40 Kettlebell Swings #53/35

15 Power Snatches #115/75

Rest 3 min.

For Time:

50 Double Under’s (Scale: Max Attempts in 1 minute)

30 Kettlebell Swings #53/35

10 Power Snatches #135/95

FORMAT:

*Each round is considered to be a sprint pace. 

*Goal: Unbroken Kettlebell Swings OR 2 sets at most on every round.

*Goal: Touch and Go on Power Snatches. 

*Increase weight on Power Snatches each round. Change the weights during your rest period.

*Whiteboard: Total Time (including rest & Weights on PS)

SCALING:

*Scaling for DU’s (look above for recommendations)

 

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