WOD

170517

Warm-up

coach led

Strength

Front Squat (1-1-1-1-1)

10 minutes to build to a heavy single.
Start at 60% and build.

Strength

Hang Clean (5×2)

10 mintues to establish a 2RM hang squat clean (above the knee)

Metcon

Metcon (Time)

3RFT
20 American swings (53/35)
400m run

12 minute cap

Mobility and Recovery

Open GymThursday, 4:00 pm - 5:00 pm
1/12 spaces reserved.Open Gym: 4:00 PM
CrossFitThursday, 5:00 pm - 6:00 pm
2/12 spaces reserved.5:00 PM CrossFitLindsey Cook
CrossFitThursday, 6:00 pm - 7:00 pm
2/12 spaces reserved.6:00 PM CrossFitLindsey Cook
CrossFitFriday, 6:00 am - 7:00 am
7/12 spaces reserved.6:00 AM CrossFit
CrossFitFriday, 9:00 am - 10:00 am
6/12 spaces reserved.9:00 AM CrossFit
Open GymFriday, 4:00 pm - 5:00 pm
1/12 spaces reserved.Open Gym: 4:00 PM
CrossFitFriday, 5:00 pm - 6:00 pm
1/12 spaces reserved.5:00 PM CrossFit
CrossFitFriday, 6:00 pm - 7:00 pm
0/12 spaces reserved.6:00 PM CrossFit
CrossFitSaturday, 9:00 am - 10:00 am
7/15 spaces reserved.9:00 AM CrossFit
Open GymSaturday, 10:00 am - 11:00 am
0/15 spaces reserved.Open Gym: 10:00 AM
DC CompetitionSunday, 8:00 am - 9:00 am
OpenDC Competition: 8:00 AM
Kim Cam's Sunday FundaySunday, 10:00 am - 11:00 am
OpenKim Cam's Sunday Funday: 10:00 AM
CrossFitMonday, 6:00 am - 7:00 am
1/12 spaces reserved.6:00 AM CrossFit
CrossFitMonday, 9:00 am - 10:00 am
1/12 spaces reserved.9:00 AM CrossFit
Open GymMonday, 4:00 pm - 5:00 pm
0/12 spaces reserved.Open Gym: 4:00 PM
CrossFitMonday, 5:00 pm - 6:00 pm
0/12 spaces reserved.5:00 PM CrossFit
CrossFitMonday, 6:00 pm - 7:00 pm
0/12 spaces reserved.6:00 PM CrossFit