WOD: August 20th, 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

Labor Day
September 3rd
8am & 9:15am WOD only.
*all other classes cancelled

Warm-Up

400 M RUN/5OO M Row/15 cal AD
Super Front Rack Stretch (4 mins total)
Banded Good mornings x20
Wrist Stretch
Spiderman Lunges w/ reach 50′
Squat Jumps x20
Pass throughs x20

Strength Warm-Up
Clean & Jerk Progression
Clean Grip DLs
Hang Clean Pulls
High Power Clean
Front Squats
Push Jerks

WOD Prep (Movement Standards)
Front Squats
T2B or Modified T2B

Clean and Jerk Complex

On the 2:00 x 5:
3 Hang Power Cleans
3 Front Squats
3 Push Jerks
Building in Weigh

WOD

Fitness
For Time:
15-12-9
Front squat 65/55
Modified T2B or Knee Raises

Scaled
For Time:
15-12-9
Front squat 95/65
Modified T2B

RX
For Time:
15-12-9
Front squat 115/85
T2B

Accessory/Agility/ROMWOD

1.
Bodybuilding, not for time
Super set, 5 sets:
A. Standing dumbbell press x 10
B. Standing barbell bent over row into standing upright row (can use legs a little) x10/10

C. Weighted dips:
4×10 at best weight

2.
Find Max Height Seated Box Jump

3
ROMWOD