The CrossFit Fundamentals Program for August 2017 will actually start on Monday, July 31st. Â Make sure you tell your friends and family who are interested in starting CrossFit.
Today’s WOD combines a higher weight clean and jerk with a classic CrossFit body weight WOD “CINDY.” Â The first 10 reps of the Clean and Jerks should be done in sets of 3-5 and the 10 rounds of Cindy should keep moving with minimal rest. Â The second 10 reps of Clean and Jerks should be hard, but you should have enough in the tank to push through them.
Industrial Athletics WOD for 7/17/2017:
Core:
Plank Plate Pass
MetCon:
For Time:
10 Clean and Jerk (155/105)
10 Rounds of Cindy
10 Clean and Jerk
Scaling:
Platinum: As written above.
Steel:
For Time:
10 Clean and Jerk (135/95)
10 Rounds of Cindy (3, 6, 9)
10 Clean and Jerk
Brass:
For Time:
7 Clean and Jerk (115-95/75-65)
7 Rounds of Cindy (3, 6, 9) (May use bands and/or box)
7 Clean and Jerk
Bronze:
For Time:
7 Clean and Jerk (75/55)
7 Rounds of Cindy (3, 6, 9) (Ring Rows and may use box)
7 Clean and Jerk