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January 19 2017

18
Jan

January 19 2017

January 19 2017

We’d like to officially welcome Coach Adam to the coaching team at CrossFit Strongsville! He holds a CrossFit Level 1 as well as USAW Weightlifting coaching certification! He’s a gifted athlete (I’m pretty sure he can Clean & Jerk what I can Deadlift) and caring coach centered on providing inspiring service and attention. You’ll primarily catch him in the evenings. Additionally, he is excited to offer his experience and expertise in Olympic Weightlifting as part of a new class we aim to offer in the spring!

STRENGTH
20 Minutes allotted time.
10 Minutes to establish heavy Hang Squat Clean.
Take 75% of that weight.
10 Minutes to perform 5 Sets of 5 Reps at that weight.

WOD
Complete as many rounds as possible in 10 mins of:
5 Front Squats, 115/75 lbs
10 V-ups
20 Barbell Hops
*20 Hops total, 10 on each side.*
Category 1 Scaling: Pick a weight you can perform unbroken for 5 reps each time.
Category 2 Scaling: AbMat Sit Ups or other modifications to the V-Up, stepping over the bar for the “Hops.”
Category 3 Scaling: Both options listed above.