Motivation Monday

Main – CrossFit

Week 1, Day 1 of the Barbell WOD starts today. If you have any questions or concerns make sure to ask so we can get you fully prepared for the program.

WOD for Peyton is this Saturday morning at Redstick CrossFit. If you haven’t signed up yet you can still do so by signing up on the whiteboard. There is no cost to participate.

Thank you to everyone who participated in the “No one fights alone” WOD and blood drive this past Saturday. The turnout was huge and we really showed Biancas mother that she is not in this fight alone. Thanks everyone who donated, WODed, or just stopped by.

Metcon (Weight)

OTM x 20 minutes:

3 Power cleans

5 Burpees

*Score is total amount of lbs lifted over the 20 minutes.

Barbell WOD 1.1

Hang Snatch (Full)

4×2 @70%

Jerk Complex

4×1 @70%

*1 dip only + 1 jerk

Back Squat

*Work up to 90% of your 1 RM

*Then do 1 AMRAP set of max reps at 15kg (35#) under your 90%

Complex A

2 sets for max output:

5 Seated box jumps plus 8 DB Split squats

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