Precision, show your support for our bad ass co-owner and CrossFit Games athlete Greg Smiley as he travels up to the Craneway Pavilion in Richmond, CA, to compete in the 5th annual NorCal Masters competition. The competition will take place over a two-day period and offers some very challenging workouts! Although the event is up in NorCal, you can still show your support for our fearless leader. He has been training hard and the wods are all very much in his wheel house. I know Greg will represent the “WALL OF BLUE” with tons of heart and determination. In fact I don’t know too many people with as much heart as Greg. He is willing to lay it all on the line and can execute a game plan like the best in the business. I love watching him compete as he brings out the best not only in those around him, but also in the people he competes against. Anyone who has ever been on a team with Greg can attest to this. Good luck this weekend, Smiles! We will be cheering for you. I know I will be going nuts thinking about how it is going.
Fitness-Strength-Community
WARM UP:
3 Rounds
30 Double Unders
15 Front Squats (45/35/15)
15 Strict Press
10 Inch Worms
10 Good Mornings
Then:
Hip Mobility
SKILL:
EMOM 6
ODD: Weighted Front Plank
EVEN: In Place O.H. Lunge @ 40-50% 1RM Jerk x 8e
*Beg. = BB Split Squat x 8e
LIFT:
Paused Front Squat
3 @ 60%
3 @ 65%
3 x 3 @ 75%
*Rest 3 Sec. at the bottom and 2 Sec. at the top.
WOD:
“90”
3 Rounds
10 Squat Cleans (135/95) (115/75) (95/65) (75/55)
10 S2O
10 Wall Ball (20/16) (16/14) (14/10) (10/6)
POST WOD:
Shoulder & Hip Mobility
