Thanks to member Kav, I now know that my business has changed from “930 5th Ave S” to “930 Rep. John Lewis Way S”. Zero communication from the city, and I have zero idea how long it’s been this way. Lol.
A. Front Squat Cluster Cycle (week 3) 22.214.171.124 at 65+% rest 3 minutes 126.96.36.199 at 75+% rest 3 minutes 188.8.131.52 at 85+%
Rest 30 seconds between clusters
If you were here last week, you should increase the load (5-15lbs) for all sets (5s, 3s, and 1s). If you don’t have a 1 Rep Max, and therefore no percentages, go by feel (moderately heavy >> heavy>>>very heavy).
B. CrossFit Games 18.2 A For time: 1-2-3-4-5-6-7-8-9-10 rep rounds of: DB Front Squats Bar Facing Burpees
12 min cap
C. Optional: 18.2 B With remaining time: 1 rep max clean
Far and away the best thing to put on your hands when they are torn, or just feeling worn, raw, and tender. You’ll get a ton of relief literally overnight. Tears and cuts will heal so much faster. It’s even great for things like chapped lips. Been using this product for close to a decade now and I’ve not found anything better. 100% recommended for every CrossFitter. Made right here in Nashville, too. Ripfix.com
Workout of the Day
A. Bench Press 2-2-2-2-2
After each set: 15 V-ups
B. (last done jan 7, 2020) AMRAP in 16 minutes of: 20 Kettlebell Swings 15 Pull-ups 10 Jerks
Rest exactly 60 seconds after each round
Rx+ KB snatch (10 each arm), chest to bar, 155/105
A. In teams of two, with partners working for 1 minute, then resting for 1 minute, AMRAP in 30 minutes:
8/6 Calorie on the rower 6 burpees over the rower with the remaining minute: thrusters (75 / 55)
Partner A will row, do burpees, and then complete as many thrusters as possible in 60 seconds. Then Partner A will rest and Partner B will row, do burpees, then thrusters.
This should be an all out sprint, with enough time to be able to do a decent number of thrusters, so if rowing takes more than 20 seconds, reduce the cals. Ideally people have 20 seconds or so to do thrusters.