Wed 05/23/12 WOD
CrossFit for Hope will benefit St. Jude Children’s Research Hospital. The goal is to raise 1.7MM – one day’s operating cost for St. Jude – to combat childhood cancer and other deadly diseases. Register to participate or find an athlete or affiliate to sponsor and join the fight.
The workout- June 9th
Three rounds of:
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups
“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.
If you would like to register for the workout on June 9th, click here Crossfit For Hope.
A. AMRAP HSPU x 2; rest as needed
B. Clean & Jerk- build to a max in 15 min
C. 1 x 20 HB Back Squat
*Increase approximately 5% from last week if you completed all 20 reps, if you were close (15-18) stay at same weight. If you weren’t close (10-14) decrease weight approximately 5%.
150 AD Cals For Time
ENDURANCE- meet at 9am in the CF area
ALL PROGENEX ORDERS ARE IN, IF YOU ORDERED ON THE SIGN-UP SHEET PLEASE PICK UP ASAP.