Breakfast Club post 15.5. The Open is a wrap. Thanks to all that participated and made it an experience to remember. Congrats to all that set new personal records and those that pushed their body to new levels of fitness. Team CrownTown will have several athletes that qualify for the next stage of competition. Stay tuned for updates.
Monday
CrossFit
Strength:
A) Clean (Full) 5 x 1 @ 85% of your 1RM Clean & Jerk, level loads across
B) Thruster 4 x 1 @ 75% of your 1RM Clean & Jerk, level loads across
WOD:
7 rounds for time of:
7 Burpee Broad Jumps
7 Pull-ups
7 Hang Power Cleans, 135/95 pounds
Warm down:
6 minutes of light cardio
3 x of:
5 Sit-up to Straddle
1 minute Pancake Splits
1 minute Middle Splits
BaseFit
WOD:
Every 4 minutes for 6 sets (24 minutes)
Run 300 meters
10 KB SDHP
10 KBS
10 KB Goblet Squats
Warm down:
Same as CrossFit