Split Jerks and Power Cleans

______________________________

Programming Note:

Strength Focus: Lower weights, higher reps, building a foundation. Expect to be sore

Skill Focus: Clean and Jerk

Conditioning Focus: Hard work and GPP.

__________________________________

News and Upcoming Events:

Donut 5K: THIS Saturday, November 7th at 10:00am

Saturday, November 14th: Throwdown Cancer at Shoreline CrossFit: Shoreline CrossFit is teaming up with the Melissa Marottoli Foundation for the 2nd Annual team competition, Throw-down Cancer. It will be a two person, same-sex team competition that will have a scaled and an RX division. The winning teams will take home prizes and trophies that not only commemorate their win, but the life of sweet Melissa. The minimal donation will be $100.00 per team (50 per-person).

5th Annual MisFit Toys Throwdown: Saturday, December 5th at 9:00am: The fifth annual MisFit Toys Throwdown will be held on Saturday, December 5, 2015, at CrossFit Revelation. The two person, same sex team competition has sold out the past four years and we expect it to sell out again in 2015. As was done in the past four years, we ask that each athlete bring a new, unwrapped toy on the day of the competition. Each team will compete in three WODs. The top teams will move on to the fourth and final WOD. Prizes will be awarded to the top three teams in the men's and women's division. This is an open competition with no Rx or Scaled divisions, but don't let that scare you from signing up. Most athletes will be able to handle the first three WODs and the minimum standards will be listed on the MisFit Toys website soon. We are hoping for another great turn out this year so find your partner and stay tuned for more details to come.

__________________________________

WOD:

__________________________________

__________________________________

Bootcamp:

__________________________________

A.)  AMRAP 10:

10M Sandbag Push

20 Step ups w/ Sandbag

10M Sandbag Push

20 2-Footed Mt. Climbers

B.)  Complete 5 Rounds:

Each Round Lasts 2 Minutes. During the Round Complete:

15 Box Jumps

 Max Reps Burpees

*Rest 60 Seconds Between Rounds

 

Optional: EWOD/CoreWOD

__________________________________

Classic CrossFit:

__________________________________

A.)  Split Jerk:  90-100%, Every Other Minute, 5X

B.)  Complete 5 Rounds:

Each Round Lasts 2 Minutes. During the Round Complete:

6 Power Cleans (135/95#)

Max Reps Burpees

*Rest 60 Seconds Between Rounds

 

Optional: EWOD/CoreWOD

__________________________________

Heavy CrossFit:

__________________________________

 

A.)  Split Jerk:  90-100%, Every Other Minute, 5X

B.)  Complete 5 Rounds:

Each Round Lasts 2 Minutes. During the Round Complete:

6 Power Cleans (185/115#)

Max Reps Ball Slams (40/30#)

*Rest 60 Seconds Between Rounds

 

Optional: EWOD/CoreWOD