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Looooong Weekend!

**** LONG WEEKEND SCHEDULE **** Friday: 6 am and 1 pm Saturday: 10 am Sunday: No Class Monday: 6 am, 11 am, 5 pm, and 8 pm **** LONG WEEKEND SCHEDULE **** Wednesday is typically gymnastics day. But given the long weekend ahead of us, programming is going to change. Today we will be doing the Crossfit Games Open WOD Week 5. Warm Up: Coach's Choice Tech: Power Cleans 1-1-1-1 Complete as many rounds and reps as possible in 20 minutes of: 5 Power cleans (145lbs / 100lbs) 10 Toes to bar 15 Wall balls (20lbs to 10' target) (14lbs to 9' target) Standards: ** No special straps (ie. gymnastic wraps, etc...) but you are allowed to tape your hands to protect it. ** It'd probably be a good idea to tape your hands. Some early birds have paid the price. Power Clean: Ground to shoulders. Touch and go permitted. Drop is permitted, but, bar must be stationary before it can be lifted again. Bounce is not permitted. Hips and knees fully open when bar is caught in rack. Elbows in front of bar at the top of the rack position. Cleans can also be caught as a squat clean. Toes to Bar: Must initiate each movement from a full hang. Arms and hips fully extended at the bottom, with feet behind the bar at the bottom of the movement. Both feet touch the bar at the same time. Feet must touch, does not matter where. Arms can be bent or straight, grip is over, under, which ever. Wall Balls: Start is at bottom of squat. **No sitting ball** Hips below knee level. Like the cleans, if the ball is dropped, it must be stationary before the next lift. No bounce. Ball MUST HIT at or above target line. Anything below or a no hit is not counted. Get taped. Be well rested. CJ