Call Us: (440) 238-3338

January 20 2017

19
Jan

January 20 2017

January 20 2017

We still have a handful of spots available for the Weightlifting Seminar we’re hosting on January 28th from 12:30pm to 2:30pm at CrossFit Strongsville. USAW National Coach Reggie Hodges of Pro Sports Performance and “Awesome Beard Club for Men” will be providing instruction and insight on the Clean & Jerk and Snatch. The cost is only $25 for this 2-hour seminar. Please pay by Monday, January 23, to reserve your spot. First come, first served!

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

WOD
For time:
30 Double Unders
50 Air Squats
30 Double Unders
40 Pull-ups
30 Double Unders
30 Ring Dips
30 Double Unders
20 Toes-to-bars
30 Double Unders
10 Handstand Push-ups
Category 1 Scaling: None available, there are no weights!
Category 2 Scaling: Jump Rope Singles (3:1)/ Assisted Pull-Ups, Ring Dips, and/or HSPU,/ Hanging Knee Raises, etc. for T2B.
Category 3 Scaling: Modifying the rep counts or replacing movements.