May 13, 2014 admin

05/13/14

1. 15mins:  Heavy Single Clean & Jerk

2. For Time (6min Cap):

30 Clean & Jerks @ 55%

Notes:  Think of this as Ground to Overhead…Power Clean + Push Press/Jerk will be your most efficient option.


Competitor’s Program

1. 20mins:  1RM Clean & Jerk

2. For Time (6min cap):  50 HSPU

3. :90/:90 x 5 @ 80-90%: Airdyne – miles

Notes:  Use AD6 model…try to maintain the same distance each time.

 

ANNOUNCEMENTS:

We were nominated to be named Detroit A-List’s BEST CrossFit in Detroit.  Please show some love an GO HERE to vote for us!!!

Deadline to sign up for Murph is this Thursday, the 15th.  Please get your $40 Murph fees in before Memorial Day, May 26th.  Cash only please!


“If opportunity doesn’t knock, build a door.” – Milton Berle

CrossFit and Steroids

Leave a Reply

Your email address will not be published. Required fields are marked *