04.10.24

April 13th // Astronaut Game’s @ No Ceiling’s CrossFit
Support your fellow members that are partipating!

April 20th // Festivus Games
Details and Register here!

April 27th // Community Workout @ Great Raft Brewing
Details and FB Event!

Strength Part1 : Every minute for 3 minutes (3 rounds):
5 Power Cleans @ 65-70%

*All based on 1RM Power Clean or current estimated PC. Starting set should be really fast and a load that you could TnG with ease for 5 reps for context.

Strength Part 2: Every minute for 3 minutes (3 rounds):
3 Power Cleans @ 75-80%

“Baker’s Dozen”
5 Rounds for Time:
50 Double-Unders
13 Chest-to-Bar Pull-Ups
13 Deadlifts @ 225/155 lbs
Rest 90 seconds between each round
Time Cap: 18:30

*2:30 cap on work for each set
*if you get capped on first two rounds, scale rep sceme to 10s

*18:30 total time cap
Masters RX: 205/135lb (93/61kg)

Top scores: Sub 13:30 (including 6 min of rest - 4x90 sec)

Scaled
5 sets:
50 single unders
13 kipping pull ups
13 deadlift 155/105lb (70/48kg)
rest 90 sec b/w sets
*2:30 cap on work for each set
*butterfly or traditional kip

Beginner
5 sets:
30 single unders
10 ring rows
10 deadlift 95/65lb (43/30kg)
rest 90 sec b/w sets
*2:00 cap on work for each set