WOD: August 13th, 2018

Announcements

NEW ADDRESS: 3120 44th Ave N

Crossfit StPete ReGrand Opening
August 25th, 9am – 12pm
Fundraiser for St Pete Free Clinic
Music by DJ 2RILL
WOD at 9am & 9:45am

Beach WOD
Sept. 1st @ 9:30am

Warm-Up

400 M RUN/5OO M Row/15 cal AD
Olympic Wall Squats (4 mins total)
Banded Good mornings x20
Spiderman Lunges w/ reach 50′
Squat Jumps x20
Pass throughs x20

Strength Warm-Up
Clean Progression
Clean Grip DLs
Front Squats
High Hang Clean
Hang Clean
Clean

Split Jerk Progress
Body Weight Split
PVC Split
Barbell Split

WOD Prep (Movement Standards)
Thrusters
Double Unders or Power Jumps

Clean & Jerk Complex

Squat clean + front squat + split jerk
Work up to a heavy single for today.
*15 min time cap

WOD

Fintess
AMRAP, 7 mins
3-6-9-12-15-18 . . . .
Thrusters 45/35
30 Power Jumps

Scaled
AMRAP, 7 mins
3-6-9-12-15-18 . . . .
Thrusters 75/50
30 Double Unders (PJ: 2-1)

RX
AMRAP, 7 mins
3-6-9-12-15-18 . . . .
Thrusters 95/65
30 Double Unders

Accessory/Agility/ROMWOD

1.
Rounds, 5 not for time
20 sec hanging (off bar)
— Straight into:
12 strick T2B

3.
Find Max Height Box Jump
5 Rounds
10 Shuttle Sprints 10m
5 Box Jumps at 75% of max BJ

2.
ROMWOD