Monday, January 21 2019
Martin Luther King Day Schedule
TODAY - 8:30 and 9:30am Classes, Open Gym until Noon
Double Under Clinic with Jon Gilson, Saturday, Feb 9 - For beginners and advanced athletes—improve your double-unders or get your first one!
Only 6 spots left!
2 High Hang Cleans
*Start around 50% of expected heaviest clean for the day.
1 Hang Clean
*Getting heavier but not max
*Build to a heavy rep for the day.
21-15-9 Reps For TIme
Power Cleans (135/95 lbs)
Strict Handstand Push-Ups
Coaches Note: The CrossFit benchmark workout "Elizabeth" is cleans and ring dips. We're putting a spin on that today with our own benchmark "Sarah" with power cleans and Strict HSPU (handstand push-ups). The handstand push-ups should be difficult, especially towards the ends of the sets, the last 4 of the 21, the last 3 of the 15 the last 2 of the 9. Sets should be in the range of about 2 minutes +/- 10 seconds for the first set, 1 +/- 15 seconds for the second, and same for the 3rd set. The weight on the cleans is one that you should be comfortable doing 5+ reps in a row with during the workout.