This Friday & Saturday our very own Deanna Douglas along with Danielle Marino of CrossFit Horsepower and an athlete of Coach Mike’s will be competing at USA Weightlifting University Nationals at Weber State in Utah. This is a very big deal as only the best in country are allowed to compete in this prestigious competition. Think of it like the College CrossFit Games of the weightlifting world. Danielle will be hitting the platform in the 58K weight class Friday afternoon morning at 4:30pm and Deanna will be representing in the 63K class at 4:30pm on Saturday. A link to watch then both live will be posted via our Facebook page. Please show her your full support! WALL OF BLUE!!
Fitness-Strength-Community
WARM UP:
400 M. Run or Row
2 Rounds
10 Pass Through’s
10 OHS
10 Good Mornings
Then:
Shoulder & Hip Mobility
SKILL:
3 Rounds (At a walking pace)
8 DB Skull Crushers
*Followed by 10 Close Grip Weighted Push Ups
8E DB Split Squats w/ Rear Foot Elevated (Bulgarian)
5 Ring Ice Cream Makers
*Sub. Ring swing accordingly.
LIFT:
Back Squat
5 @ 70%
3 @ 80%
2 @ 90%
*2 Rounds 5-3-2, then 5-3-2
WOD:
“MOVE IT OR LOSE IT”
AMRAP 8
800 M. Run
100 Double Unders (300 Singles)
*In time remaining Max Effort Muscle Ups.
**Sub. 1 Strict Pull Up and 1 Ring Dip for MU.
***Score = Total Muscle Ups.
POST WOD:
50 Weighted Sit Ups w/ DB across Chest
Then:
Mobilize & Stretch
