As August winds down, don’t forget to fill out your Goal Card. On September 1, we will start to work toward your individual goals over the next 3 months. The small Goal Cards are on the main table. Write down your name and 1 or 2 goals you want to achieve over the next 3 months. This will help give your workouts some purpose when you attend CrossFit at Industrial Athletics on a regular basis.
We hope you recorded your max effort squat clean last week. Today, our squat clean work will be based on a percentage of that weight.
CrossFit Alloy WOD for 9/27/2015:
3×3 Squat Cleans at 80% of 1 rep
3×2 Squat Cleans at 85%
3×1 Squat Cleans at 90%
In 5 Minutes work up to a heavy 5 rep Shoulder to Overhead weight
then . . .
Every Minute on the Minute for 12 Minutes:
Min 1: 5 Shoulder to Overhead at weight established in 5 minutes
Min 2: 10 Toes to Bar
Post Clean Weights and Shoulder to Overhead Weight to Comments