September 23 2016
Happy Birthday Dale (He’s the strong guy in the front right row)! This picture was taken at a recent Faith Rx’d Cleveland event, like us on Facebook! We host free workouts and great conversation!
Also, Coach Ryan Snyder (the head Chaplain of Faith Rx’d Cleveland West) is in the front row of this picture, right of center, and he’s officially coaching for us on Monday and Wednesday mornings at 6:30AM! He has nearly 10 years of experience in CrossFit and has been coaching it for longer than your dear old Coach David, so he’s bringing some phenomenal insight and technique to our coaching core. Be sure to welcome him to the family officially!
5×3 at 80% 1RM
B) Strict Press:
Run (medicine ball), 20/14 lbs, 600 m
100 Thrusters, CRX: 75/55 lbs, FRX: 45/33 lbs
Run (medicine ball), 20/14 lbs, 400 m
60 Sumo Deadlift High-pulls, CRX: 75/55 lbs, FRX: 45/33 lbs
Run (medicine ball), 20/14 lbs, 200 m
20 Shoulder-to-Overheads, CRX: 75/55 lbs, FRX: 45/33 lbs
*Partner WOD: Teams of 2.
Both partners need to complete the runs, but only one needs to hold onto Medicine Ball and they can switch throughout.
Reps for Thrusters, Sumo DeadLift High Pulls, and Shoulders-to-Overhead can all be split as needed, with one partner resting while the other performs the reps.*
Oh boy! It’s another med ball run! You’ll need to lean on your partner a little bit to help you with this one! Be sure to pass the medicine ball back and forth during the run when you need to and you’ll be splitting up the reps for the barbell movements regularly to ensure neither of you burn out. As always, communication is key!