Wednesday 3.1.17

Strength/Skill: S2O, every 90 seconds

• 1 x 3 Strict Press
  • The goal here is to achieve a new 3RM.  If a new 3RM isn’t possible today, you are still only performing 1 set of 3 strict presses, they should be very challenging.
• 2 x 3 Push Press (heavier than strict press)
• 3 x 3 Push Jerk (heavier than push press)

WOD: 5RFT

• Magic Number M-40 F-35
  • 1 min Calories on the Rower -Subtract that number with your Magic Number…that Number becomes what you “OWE” for that round
  • Cleans @ 65% of 1RM
    • perform what you “OWE”  in Cleans
      • coaches record reps, the clean weight, and the time
      • Important to Scale Appropriately
      • Vital to give MAX effort on the Rower, each and every time

TODAYS WOD IS BASED OFF THIS THEME. INSTEAD OF TURKISH GET UPS WE ARE USING CLEANS.  https://journal.crossfit.com/article/cfj-crossfit-wod-170206

The Scoop

1. Check out my Blog:  Here
2. Check out my Amazon Recommendations and Books: Here
   
3. Open Viewing Party: 17.2, 17.3, 17.4, 17.5
4. March 4, 2017: 3rd Annual Bowling Outing
5. March 11, 2017: 2nd annual 3 vs 3 Indoor Volleyball Tourney
6. March 24, 2017: Friday Night Lights (80’s Theme)
7. April 22, 2017: Battle of Baes 2:  So far confirmed teams: Kelsey and Rich. Tom and Lauren. Steph and Levi. Glenn and Kristen. Zach and Bebah. Diana and Diego. Jenna and Justin
8. June 17, 2017: Tri State Games