Thanksgiving WOD in Hadley.
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up D: Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips (10 min)
2. Technique review: the muscle clean and push press, the power clean and push jerk.
3. "Linda Blair" 10-9-8-7-6-5-4-3-2-1 reps for time of Back squats Power cleans Push jerks
Competitors: squat 225/150lbs, power clean 135/95lbs, push jerk 135/95lbs
CrossFitters: squat 185/125lbs, power clean 115/83lbs, push jerk 115/83lbs
Novices: 10-8-6-4-2 reps not for time of back squat, muscle clean, and push press. Weight TBD.
Teams of two or three. Set up three bars. Athletes rotate to next exercise when everyone's finished assigned reps at their current station. Have fun!