Thursday class times: 5:30a, noon, 4:30p,5:30p,6:30p
A) 10 min EMOM 2 hang power snatch @ 85% of your 2RM. (2RM was established last week on 12.5.13)
B) 10 min EMOM 2 hang power cleans @ 85% of your 2RM. (2RM was established last week on 12.5.13)
C) AMRAP with a 10 min time cap
- 30 front squats from the ground @ bodyweight.
- Remaining time turkish get-ups alternating arms each rep @ 44/26
If you weren't here on 12.5.13 (ie, don't know your 2RM for the hang snatch and the hang power clean) your coach can help you establish a comfortable weight for today's WOD.
CrossFit Arise: End of the Year Party!!!
Please plan to join us on DECEMBER 20th @ The Kaufman residence at 7pm (address on the whiteboard @ the box)
What to wear: Nice casual (think collars and skirts)
What to bring: Food(assignments below), beverage of choice
What not to bring: Kids, pets...
Last name A-L: please bring snack/app
Last name M-Z: please bring dessert