SKILL:
Clean & Jerk – Find a 1 rep max
Every 30 seconds for 3 minutes: 1 Clean & Jerk (shoot for 70-80% of your max)
WOD:
With a 12 minute cut-off:
15-10-5-10-15
Box Jumps (24/20)
Med-Ball Sit-Ups* (20/14)
*From sit-up position medicine ball touches above your head then below your feet
CASH OUT:
Max burpees in 60 seconds
We will be starting our CrossFit Kids camp on June 17. Classes will be on Mondays and Wednesdays at 10:00am for 5 weeks for children 7-12 years old. The cost is only $75! Spots are filling up quickly so get your kids signed up soon!
If you have any questions call or email Kara Rees at 651-5718 or kara @www.crossfitmidcounty.com.
9 thoughts on “6/12/13”
Skill: 160# (5# pr) 165 clean again
Wod: 6:41 (ghd 14# ball sit-ups)
Cash out: 10…
And 135 for the clean and jerks
Skill: 235#(t-pr) 205# for the c&j( that got really heavy, thanks Burt lol)
WOD: 6:50 RX
Cash Out: 23 Burpees
Skill 215# 10#pr. 185# work WOD 7:03 14#MB. 20 BURPEES
135# clean & jerk (20#) pr
115# skill work
4:43 wod rx
20 burpees
125# C&J been trying to hit 130 for three weeks. Maybe next week.
105# for second part
Wod: 5:18 RX
21 burpees
Lauren, you have been KILLIN’ IT!
Skill… 215# c/j 10# pr… Then used 175# for rest of skill
Wod… 5:11 rx
22 burpees
Thanks Steph 🙂