YOGA THIS SUNDAY!
Breathe, move, get flexible — that means come to YOGA at 8:15-9am on Sunday! Katie F. will lead us through another amazing class; and after this week of challenging workouts, it sounds like all of us NEED to go!
COME SUPPORT YOUR COVIES AT THE BATTLE OF BALTIMORE SATURDAY!
Best of luck to our TWELVE Covies competing in Saturday’s Battle of Baltimore at CrossFit Federal Hill! Here are the teams (and team names) and you can check their heat times HERE. We’d love to see all of you there to cheer them on! It’s a great event and so much fun — even as a spectator. And it might even inspire you to want to sign up next year!
EMOM for 10 minutes:
Min 0&1: 5 Power Clean
Min 2&3: 4 Power Clean
Min 4&5: 3 Power Clean
Min 6&7: 2 Power Clean
Min 8&9: 1 Squat Clean
*Last rep of each set is a squat clean
Athlete’s Choice on weight, increase every round
Sub DBs (if belly gets in the way of barpath)
Option to omit squat clean and break movement up to DB clean + DB squat
Buy-in: 25/18 Calorie Bike
4 rounds for time-
12 Hang Squat Cleans
12 Burpee Box Jumps
Time Cap: 20 min
Fitness: 95/65, 12″ Box
Performance: 135/95, 20″ Box
Open: 155/105, 20″ Box
Bike – modify cals or opt for time domain of 90 seconds
Hang Squat Cleans (sub DBs)
Burpees (options: squat thrust burpees where hips don’t hit, step ups on box, OR box burpees w/ air squat, OR Sub slam balls)
Coach’s Tip: Great skill work and practice for the Clean today. We hit lots of Front Squats on Friday so legs may be a little sore but weights for the metcon should me manageable in sets of 2 or 3.
The award-winning Jai S.!