07/25/16: Clean & Chipper

Saturday, July 30th – CrossFit 908 BBQ at Juan G’s house.  All are welcome.  It is a great day filled with amazing people in the world’s most fun backyard. Check out the Facebook event HERE and please RSVP if you are coming!

Today’s Workout:

  • Strength / Skill – EMOM10 – 1 Clean + 2 Front Squat + 2 Jerk – Start @ 60% of your 1RM C&J and attempt to increase to 70-75% over the 10 minutes.
  • Conditioning – For Time “Slam Handwich”
    • 25 Burpees to Pull Up Bar (Modify to a plate if the bar is too far to jump to or too close)
    • 500m Row
    • 25 Chest To Bar Pull Ups (Sx = Strict Banded Pull Ups OR Jumping Chest to Bar.  To measure for a jumping chest to bar, stand on a box underneath the pull up bar. With your arms straight overhead, the pull up bar should be approximately 3 inches below your wrists.
    • 500m Row
    • 25 Toes To Bar (Sx = Straight Leg Raise)
    • 500m Row
    • 25 Burpees To Pull Up Bar
  • Finisher – 50 wtd abmat sit ups
The Ripster
The Ripster