November 17 2016
The new CrossFit Strongsville Hoodies and Sweatpants have arrived! We’ll have everybody’s order available with your names attached to a post-it for each item. If there are any issues, please email Coach David at firstname.lastname@example.org
Also, don’t forget about the JDRF fundraiser during the classes on Saturday (8:30, 9:30, and 11:30AM)! Anybody is welcome and we’re only asking for a donation of any amount (cash or checks made payable to CrossFit Strongsville). 100% of the received funds go directly to the local JDRF chapter in Independence. If you can’t make it and want to contribute, still, there is an envelope in our office, just let a coach know!
A) Every 1:30 for 9 mins: Front Squat
5 Front Squats, pick load
B) Every 1:30 for 9 mins: Ring Dips
5 Ring Dips
Complete as many rounds as possible in 17 mins of:
7 Hang Cleans, 155/105 lbs
11 Box Jumps, 24/20 in
CRX: 155/105 lbs, 24/20 in Box JUMPS
FRX: 95/65 lbs, 24/20 in Box Jumps or STEP UPS
Goal: 5 + Rounds
Coaching: Be sure to stretch your wrists prior to the Front Squat Strength and the Cleans, you’re going to need them to be supple and ready to handle some work! Each round consists of a total of 27 reps, which if you break it down into 3 minutes per round, allow for nearly 10 reps per minute. Try to keep to that strategy to allow for maximal use of the time. You’ll also notice the Hang Cleans are a bit on the heavier side, which might force you to break the 7 reps up into sets of 4 and 3.