2015 CrossFit Lift Off

 
In 2 weeks the 2015 CrossFit Lift Off will take place. On November 5th they will release the timed workout that will accompany the two Max Effort lifts – the Clean & Jerk and the Snatch. There will be weight classes – so you will be competing with people your own size. That is what we always want, order right? More information can be found HERE.
You can sign up online for $10. 
 

Workout of the Day

Strength/Skill, nurse Week 4 of 4

4 Heavy sets of

2 Power Cleans

2 Hang Cleans

2 Jerks

Take 10 minutes or so to get warm, then work 4 heavy sets of this complex.  For the Hang Clean, squat or power is fine.  For the Jerks, Split or Push is fine.  The goal is to complete this complex as an unbroken set, but if you drop, just quickly pick it up and go again.  60% is a good starting point.  If it’s sloppy, lower the weight.  If you were happy with the weight last week, add 5#.  But don’t feel like you have too – we are looking for quality, not quantity on the bar.

Conditioning

AMRAP 12

6 Push Press Right Arm

6 Push Press Left Arm

12 Toes to Bar

18 Walking Lunge Steps