Reminder that we will be doing a group class on Zoom Saturday morning at 9 a.m. open to all CrossFit Soda City Members!
Email us to let us know you are interested by 5 p.m. today (Friday) so we can send you the room login info!
WOD
CFSC At Home
4 Rounds for Time
10/7 Strict Pull-ups
10 Dips
10 SA DB HSC&J (5 ea side)
400m Run
EC
:30 Hollow Rocks
:30 Arch Rocks
:30 Plate or DB - Standing 2 Handed Curls
:30 Plate or DB - Standing 2 Handed Tricep Ext
:30 Rest
x4
Find full info HERE
Got a home gym? Or still have access on base? Check out our regular strength programming for Friday, April 17th here:
WOD
Every 3:00
3 TnG Cleans + 2 TnG Cleans + 1 Clean
*complete all 6 cleans by the :90 mark ea round*
x4
+
for time:
400m Run
30 Pull-ups
20 Bench Press 135/85
400m Run
25 Pull-ups
15 Bench Press
400m Run
20 Pull-ups
10 Bench Press
400m Run
NOTES
- Warm-up to a starting weight for the Clean E3MOM
- Power or Squat, just don't let it get sloppy
- Belt as needed
- At the start of each set, you will have :90 to complete 3 TnG Cleans, then 2 TnG Cleans, then 1 Clean
- Build as manageable
- After 4 sets you will have done 24 heavier reps, so be prepared for the volume
- METCON: Make sure that is a manageable weight for you on bench. Don't get stuck under it and stay away from failure. Stay under control with it so you're not "bouncing" it off of the chest. Treat it like you would any metcon at CrossFit Soda City!!
