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Next Friday! Get ready for some fun CFD! We will be cancelling the 6:30pm class and starting our first ever Trivia Night at 7pm!! Teams will be 5 people max so start recruiting now! 😉 We’ll have beer and snacks for everyone to enjoy so if you prefer other drinks feel free to BYO! We’re super excited to spend an evening with all of you and to send off our two wonderful coaches that we will miss so much with a really fun night! Don’t miss it!! #crossfitdavis #crossfit #trivianight #CFDisTHEplacetobe
EMOM for 10 Minutes
1 power clean
The barbell is back! We’re working on a simple weightlifting movement in today’s skill work. You will have ten opportunities to work up to a strong effort power clean. Start by pulling the bar off of the floor with the hips low and your chest up. After the bar passes your knees aggressively open the hips to create vertical drive on the bar. Quickly drop into a partial squat while you drive your elbows up to receive the bar at the shoulders prior to standing up. Do your best to hit each position in the lift rather than yanking the bar off of the floor just to hit a heavy number. If you are new to the lift keep the load in the light to moderate range rather than increasing to max effort.
5 rounds of 30 seconds on 30 seconds off at each station
Kettlebell swing 32/24 kg
Two arm dumbbell front rack walking lunge steps 50/35 lb
We have fifteen minutes on the clock for today’s workout. There will be five opportunities for reps for all three stations. We’ll have an interval timer set at thirty seconds with an equal amount of work and rest. Do your best to work through most of each thirty second work period and use the rest interval to recover and transition to the next station. The movements in this workout are chosen to compliment each other so you can keep the intensity high and work most if not all of each work period. Your score for this workout will be your total reps for all work periods.