SMR Clinic
Saturday, February 2nd, 2019. 12pm-2pm.
Upper Body – 12pm-1pm
Lower Body – 1pm-2pm
2 hours = $20 / 1 hour = $10 / Unlimited Members can do both hours for $10.
Strength / Skillwork
Back Squat
8-5 / 3-3-3+ / 5
50-60% / 70-80-90% / 65%
Bulgarian Split Squats
8-8-8
Those new to CrossFit and those that haven’t been lifting 3+x/week skip the split squats.
WOD
5-4-3-2-1 reps for time of
Rope climbs
Clean and jerks
Increase weight on the clean and jerk each round.
Rx
Men: 95-115-135-155-175 lb.
Women: 75-85-95-105-115 lb.
Rx+
Men: 145-165-185-205-225 lb.
Women: 115-125-135-145-155 lb.
Elements
3 Rounds for time of:
15 KB Hang Clean and Jerks 20/15s
15 Ring Rows
300m Row
Rx – As written
Rx+ – 35/25s, Pull-ups
(C&Js are with 2 KBs)
