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June 18 2016

17
Jun

June 18 2016

Triah GSiS15

June 18 2016

Coach David is assisting at Camp Cheerful on Royalton Road at 10AM  today (Saturday) as they clear out their cabins in preparation for the next set of campers. We’re looking for some Strong CrossFitters and anybody else to help at such a wonderful institution that serves local families.

WOD 1
“Jackie”
For time:
Row, 1000 m
50 Thrusters, 45/35 lbs
30 Pull-ups
*Modified version allows the athlete to choose a Thruster weight and perform assisted Pull-Ups
WOD 2
REST 3 MINUTES, THEN PERFORM:
30-20-10 reps, for time of:
Wall Ball, 20/14 lbs, 10/9 ft
Kettlebell Swing, 53/35 lbs
*Fitness Rx allows the athlete to choose the weight for the Wall Ball and Kettlebell Swing, but must still achieve proper depth, height, and lockout to achieve an Rx.

“Jackie” is one of those spicy “girl” WOD benchmarks that will wreak havoc on your hip flexors while challenging you to hold onto the bar for the Thrusters as long as possible. Set a goal in mind, like trying to perform at least 25 Thrusters when you pick up the bar the first time and then subsequently chop up the reps from there. Breathing and good pacing on the row is the most important think to keep in mind. After you’ve rested for 3 minutes, you’ll be tasked to complete Wall Balls and Kettlebell Swings, so use that time fully to slow your heart rate down and crush it.