Strength
Banded Back Squats 10×2 @70% w/ purple or red bands
—Focus on driving out of the hole with speed as the band will add progressive resistance
Conditioning
10 Rounds For Time
3 Hang Squat Clean 185/115lb
6 Box Jumps 30/24″
9 Burpees
WOD Notes: The weight for the HSC should be 65% of your 1RM clean. You must reset for each box jump, no bounding off the ground. Standard for the burpee is chest to the ground & you must open up all the way when you stand. You do not have to leave the ground when you finish the burpee.
Announcements
1) This Saturday August 17th Rage will be running a 1 hour Gymnastic Skills clinic @ 11:15am free to all Rage members. We will go over progressions for the Kipping Pull-up, Toes To Bar, Handstand Push-up, Muscle-Up, and any other movements you may be interested in. Sign-up this week at my desk if you’re interested!
2) We have 6 teams signed up so far for the CrossFit 215 Partner Competition on September 7th. Please let me know if you are interested because there are only a few spots left!
