04/13/2016 Congrats Coach Jen!

Congrats to Coach Jen on her big WIN at CrossFit Oakdale Total last weekend!!  She won the Masters Women RX Division.

Congrats to Coach Jen on her big WIN at CrossFit Oakdale Total last weekend!! She won the Masters Women RX Division.

WOD:

Part 1:
Squat Clean
min 1-3: 3 reps
min 3-6: 2 reps
min 6-9: 1 rep
Part 2:
2 Squat Clean
3 burpees
Every 30sec
for 5min

Today is the third leg dominant day in a row, so make sure you understand that your Squat Clean potentially might not be as strong as usual today, and that is okay!

Part 1 is a 9min EMOTM where the reps decrease and the load increases every 3min. Find your 3rep starting weight in the warmup, and then from that you can increase the load accordingly for the 2rep and 1rep sets.  Try to hold each set of 3min with the same load if possible, then add weight for the following 3 min, maintaining that load and then finally, add additional weight for the last 3 min sets of 1 rep.

Part 2, each category has a different rep goal to hit for the 5min EMOTM…

Beyond Rxd:  3 squat cleans plus 4 burpees every 30sec. This is going to be pretty tight! Choose a weight that you can cycle through the 3 cleans no problem for the 10 rounds. Somewhere around 135 for men and 95lbs for women is a good goal.

Rxd: need to complete 2 cleans plus 3 burpees every 30sec. A load that you can probably keep cycling for this EMOTM is probably around 95lbs men/65lbs women. If you think you can hold on to something heavier, GO FOR IT!!!. But, you may not go down in weight during the WOD!!

Fitness: For Part 1, choose a load that you are comfortable with but are also challenged by for the 9min. This may be the same load you use for Part 2 as well.

⇒⇒Don’t Forget to join us for MURPH this Sunday April 17th, hosted by Summerville High School Senior Kurt Bryant, as his Senior Project!  All CFS members, family and friends are encouraged to attend.⇐⇐

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