Tuesday 8/31/21

The Board

The Mobility

• Banded Wrist Traction
• Banded Hip Opener

The Warm-Up

• Elbows High & Outside
• PVC Good Morning
• Muscle Clean (PVC)

The Strength

• The strength session will be based on percentages of your 1 Rep Max Clean found on 6/2 or 7/12 (see board photos below)
• If you are new to CrossFit, you will focus on form and technique following the same rep scheme, and not worry about hitting specific numbers.
• If you were not here and do not know your 1 RM, you will follow the same rep scheme, using a weight that is very moveable at the start, and somewhat of a challenge at the end (80%). Your 80% should be on the harder side, but not max loading.
• No one will be working toward max loading.

Set 1: 1Cleans, 1 Front Squat (FS) @ 60% of your Clean 1 RMSet 2: 1Cleans 1 Front Squats @ 65%Set 3: 1Cleans, 1 Front Squats @ 70%and so on....

The WOD

8 Rounds for Time:

• Cleans
• Kettlebell Swing
• Run

The Finisher

Shrugs

Clean 1 RM Test 7/12/21

Clean 1RM 6/2/21