WORKOUT OF THE DAY

Monday, 7 October 2019

Interested in joining our November Elements group? It starts on 11/5. Sign up here to reserve a spot.

Or email us here for a free consultation or to sign up for Private Elements!

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Fall CrossFit Open is coming! Workout TBA every Thursday night. Both Friday evening classes will be the Open workouts. Regular programming for all other classes that day. Register here if you’d like to officially participate, or just c’mon in and do the workouts! More info to come..

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Part A:
In 15 minutes, build to Split Jerk Heavy Single (from rack),

Then: 4 x 3 at 75% of 1RM Jerk (rest for at least 2 minutes between sets)

Part B:
Intensity
For time:
20 C2B
20 Hang Power Cleans (135/95)
20 Lateral Burpee over bar

Time cap: 5 minutes

Consistency
20 Pull-ups
20 Hang Power Cleans (115/75)
20 Lateral Burpee over bar

Time cap: 5 minutes

Mechanics
15 Ring Rows
20 Hang Power Cleans (95/65)
15 lateral burpee over bar

Time cap: 5 minutes