Saturdays consist of two CrossFit WODs and Yoga. The first CrossFit WOD is a competition WOD reserved for those who want to compete. The second CrossFit WOD is a regular CrossFit WOD designed for all Industrial Athletics athletes. Finally, we have Yoga with Janna. Our yoga class lasts 1 hour and costs $5 for members and $7 for non-members.
10:00am – Competition WOD
Max Effort Push Press
MetCon:
3 Rounds for Time:
Row 250m
10 KB Swings (1.5/1)
10 Snatch/OHS Complex (95/65)
Note: each complex consists of one snatch (power or squat) and one overhead squat. A squat snatch will not count as one full rep. If the athlete chooses to squat snatch the weight, he/she must stand the weight up, open the hips, and perform one individual overhead squat before putting down the weight.
11:00am – General CrossFit WOD
For Time and Weight:
Row 500m
50 Ski Jumpers
Then Immediately . . .
1 rep max Hand Power Clean in 4 attempts
Note: Your rest time between snatches is up to you. The WOD is for time and time will continue to run. However, you will also get a score for the weight of your lift, so managing rest is very important.
12:30pm:
Yoga with Janna
