Monday 5-18-15

Whoa, Regionals man!  What a show!!  We really hope you all got to watch some of it online, if not live. We know we’re motivated/inspired, we hope you are!

Today, during the Fundamentals class, we are celebrating Kristen Lewis’ birthday with her birthday workout. If you can come celebrate it with her during the 6:30pm class, be sure to come on out!  We heard she was bringing cake and/or donuts!  No?…oh, could of swore…

Swink Fundamentals
-Hip Strength

Skill/Strength:
-Take 12 minutes to find a Heavy 1 Rep on Squat Clean -or- work the skill of Squat Clean

Kristen’s B-Day Workout (5-17-1985)
“19:85 AMRAP” (20:25!)
2 Rounds of:
-5 Deadlifts  (185/135)
-17 Box Jumps (24/20)
2 Rounds of:
-5 Cleans (135/85)
-17 Double Unders 

Swink Performance
-Hip Strength

Strength:
-4×3 (1 Power Clean, 1 Squat Clean, 1 Front Squat) all unbroken, heaviest possible for each set
-4×12 Band Presses (stand with one band, appropriate resistance, in each hand. Stand on the opposite end by placing the band under your feet. Proceed to press as if doing a normal strict press)

For Time:
21-15-9
-Hang Power Cleans (70% of above weight)
-Pullups/Chest 2 Bar
*30 Double Unders after each round

image

A fun and eventful weekend. The next set of regionals are scheduled for this weekend, the 22nd-24th. games.crossfit.com

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