Warm-up: Shoulder Mobility, 300m Row, Foam Roll T-spine
Snatch Balance: Work quickly to a 1RM
Snatch: 6 Singles @ 70%
Speed Squat: 10×2 on the minute
MetCon – 4 Rounds for Time:
12 KB Swings
100 Jump Ropes
For those of you interested in representing CrossFit Ktown at the Affiliate Cup in Jacksonville this May we will be hosting a competition to decide on team members. We will take the top 2 male and females from this competition. It will go down this Saturday after the FREE class, but if you can’t make that happen because of it being Easter weekend then we are prepared for hosting another date (possibly the following Saturday).
Here are the events in no particular order:
- (1RM Clean and Jerk + 1RM Squat) x 1.(Max Set of Pull-ups)
- (225 CJ + 355 Squat) x 1.60 (60 Pull-ups) = 928
- 1 Mile Run
- Filthy Fifty
- Skill Session –
- Unbroken HSPU (8/3)
- Muscle-ups (6 in a minute/3 in a minute)
- 25 Unbroken Double Unders
- 10 Unbroken Overhead Squats (135/95 lbs)
- Max Wattage (800/400)
I’m glad many of you expressed interest in representing Ktown at Regionals in Jacksonville, FL. Now it’s time to narrow the field down to the best. With that said, even if you don’t think you have a chance at qualifying, come out and compete. It will be a good chance for many of you to get your feet wet with a competition atmosphere. If nothing less, it will be a chance to commiserate with your fellow Ktowners. Also, if you’re interested in just helping out or watching, let us know!
Congrats to all the new snatch PRs attained over the weekend,
P.S. – Scoring and judging will be explained when the day is nigh; and we reserve the right to make any changes to the workouts as necessary between now and Friday at midnight. Constantly varied, amirite?