Phone: (813) 440-8882

Monday November 19th

18
Nov

Monday November 19th

Don’t forget about this Thursday morning.
https://www.facebook.com/events/1947120048668181/
Remember the gym is closed Thursday, we are running the 5k posted above instead. FRIDAY HOURS are NO 5am or 6am, but we do have a 9am, 10am, 4,5,6pm. Be there

Warm Up
4 rounds
5 pull ups
10 push ups
15 Squats

Grab a bar and review the movements in the Misfits Clean Complex Which is
Find 1RM ‘MisFit Clean Complex‘ All unbroken: Power clean – push jerk – front squat – hang squat clean – split jerk
0-1 Minute 10 Power cleans from the shin
1-2 Minutes 10 Push Jerks
2-3 Minutes 10 Front squats
3-4 minutes 10 Hang squat cleans
4-5 Minutes 10 split jerk

Then take 5 minutes to practice the entire complex, unbroken, with and empty bar and light weight.
Get your starting weight on the bar and you you will have 15 minutes to find your 1 rep max of this complex

Wod-BE CAREFUL, Do burpee step ups if you are nervous about box jumps

 

5 rounds for reps of:
2 minutes of burpee box jumps
Rest 1 minute

Men: 36-in. box
Women: 30-in. box

Scroll for scaling options.
Post reps completed to comments.


Related:
CrossFit WOD 180510 Tips With Rory McKernan


Scaling
Pick a box height that is challenging but doesn’t hinder you from continuing to move as you fatigue. Each 2-minute working period should be done at a quick pace so you can avoid resting until the interval is over.

Intermediate Option
5 rounds for reps of:
2 minutes of burpee box jumps
Rest 1 minute

Men: 30-in. box
Women: 24-in. box

Beginner Option
4 rounds for reps of:
2 minutes of burpee box step-ups
Rest 1 minute

Men: 15-in. box
Women: 12-in. box

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