“Forget about being an expert or a professional, and wear your amateurism (your heart, your love) on your sleeve. Share what you love, and the people who love the same things will find you.” – Austin Kleon
Hey Team! Make sure you’re:
1. Checking Into Mindbody for Classes
2. Posting your Score in SugarWOD
3. Daily CrossFit Reading: Glycemic Index
Mobility:
Puppy Pose | Couch Stretch | Butterfly | Straddle (2minutes at each)
Primer:
Light Dumbbell or Barbell Warm Up 2 x
5 Deadlifts | 5 Muscle Cleans | 5 Pause Front Squats | 5 Strict Press |
5 Good Mornings | 5 Back Squats | 5 Push Press | 5 Thrusters
Strength:
7×2 Power Clean
or
7×3 Position Pause Dumbbell Clean (Low Hang, Hang, High Hang)
WOD:
The Chief – AMRAP 3 x 5
3 Power Cleans @ 155/105
6 Push Ups
9 Air Squats
AMRAP 3 – 1 Minute rest between AMRAP
Score is Total Rounds Completed. Partial Rounds don’t count.
Scaled: Power Cleans = Dumbbell Cleans or Bent Over Row
Push Ups from Knees
Bonus:
20 Minute Run
Top of Every minute 5 Burpees
Elite: 20 Minutes – 5 Burpees EMOM
Novice: 15 Minute Run – 4 Burpees EMOM
Beginner: 15 Minute Run – 3 Burpees EMOM
You can always replace the 20 minute run with 10 or 20M Shuttle Runs