Looking forward to a FUN week of programming this week… kicking it off with three short couplets. Just a few rounds of a handful of reps each- all followed by some rest. Do everyone a favor and read through the workout and try and get an idea of the weights you will use with barbell movements. Not only does it have to make sense for your fitness and strength abilities- but you need to be able to change weights during the transition/rests… so go ahead and work through it now. Wrap your head around it so you can focus more on the work than on logistics.
As the end of the month draws to a close- all specialty classes wrap up this week too. Strength closes out with more variety of squats, Gymnastics rounds out a month of pull up strength, technique and mobility, and Olympic lifting class also culminates with snatches and overhead squats. All CrossFit Malibu members are welcome to these specialty classes… so join us this week OR mark a few days of the week at 5pm on your schedule and come in to work on these skills!
Jess reps out some fully legal push ups and Ryan means business on his deadlifts during last week’s “McGhee” training boutMonday’s WOD at 7 and 9am, 4 and 6pm
Noon Open Training Hour, Strength class 5pm
With a running clock, complete three couplets, with designated rest:
0-7 minute mark, 3 rounds for time of:
10 hang power cleans (50/35kg)
10 burpees with lateral jump over barbell
Post time OR total reps if cut off is reached
Rest from 7-10 minutes, then-
10-15 minute mark, 3 rounds for time of:
6 power cleans (60/45kg)
6 KB swings (24/18kg- American)
Post time OR total reps if cut off is reached
Rest from 15-18 minutes, then-
18-23 minute mark, 2 rounds for time of:
3 squat cleans (70/50kg)
6 back burpees
Post time OR total reps if cut off is reached
Post all 3 times (or number of reps completed) to chalkboard and journals.
