Remember: the goal is to lockout the skeleton so the loading sits on STRUCTURE, not on a specific joint or area, which is what happens when you don’t lockout everything completely.
ANNOUNCEMENTS & ARTICLES
+ MIDNIGHT CHICKEN Pop-up is today from 3:30pm until they run out of chicken! Open to everyone. Donations accepted!
+ The Foundation CrossFit Pride March is now set at 11:30am on Sunday. We may informally meet at the gym at 9:30am for a PUMP workout so we’re all nice and sweaty and ready to walk downtown
+ House of Representatives Introduces Bill to Criminalize Doping in International Competition – BarBend (and if you haven’t seen ICARUS on Netflix DO THAT NOW)
CrossFit WOD for Wednesday 6/20
establish a deadlift max in 20 minutes, then
15-25-35 reps for time:
power snatch, 35/25kg
2x calorie row (or 5x double unders)
Post time to whiteboard!
Joint prep, Sandbag drags
– 4:00 min double bell rack hold
**3 rounds double bells:**
– 20 Dead clean/swing/clean unbroken
1 min rest between rounds
**ME Trusters test**
5 Rounds, 60 seconds on 60 seconds off.
– ME Double KettleBell Thrusters
**5 rounds for time:**
– 30 KB swings
– 30 burpees
– 30 KB situps
Odd object TGU!