CrossFit 10.10.18

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CrossFit Mile Zero – CrossFit

Don’t forget – this Saturday we have our Partner WOD to Benefit Womankind Key West at 8am! We will be doing a mash-up of three CrossFit Nasty Girl Workouts. Donations can be made at the event or email Coach Craig.

SKILLS DEVELOPMENT

Metcon (No Measure)

12 Minute EMOM

Odd Minutes: Toes-to-Bar

Even Minutes: Double-Unders
Use this time to work on technique of both of these movements.

TECHNIQUE

Review of the Squat Clean and warming up to working weight for the WOD

WOD

Metcon (AMRAP – Reps)

5 Minutes to Complete

200m Sprint

-then-

Max Reps Squat Cleans (85#/115#)
Rx+ 115#/135#

STRENGTH

Clean (Establish a 3 Rep Max)

Use the remaining time in class to establish a Clean 3 rep max.

-Must be touch and go Cleans

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