Friday, July 21st, 2017

Don’t forget to join us next Saturday, July 29th, for the Coach Dins CrossFit Games Send-Off Party!  Let’s celebrate the only Oklahoma athlete to make it to the 2017 Reebok CrossFit Games!

Gymnastics skill work:  Kipping HSPU
5 rounds:
1:30 light bike or row
“X” kipping HSPU
Set #1 – 30% of max kipping HSPU
Set #2 – 35% of max kipping HSPU
Set #3 – 40% of max kipping HSPU
Set #4 – 35% of max kipping HSPU
Set #5 – 30% of max kipping HSPU
Workout of the Day:
 
“Freight Train” V2
On the Minute x 6
Minute 1 – 8 Hang Squat Cleans + 3 Push Jerks
Minute 2 – 7 Hang Squat Cleans + 4 Push Jerks
Minute 3 – 6 Hang Squat Cleans + 5 Push Jerks
Minute 4 – 5 Hang Squat Cleans + 6 Push Jerks
Minute 5 – 4 Hang Squat Cleans + 7 Push Jerks
Minute 6 – 3 Hang Squat Cleans + 8 Push Jerks
-Load the bar with 50% of your estimated 1RM clean & jerk.  The goal is to hang on to the bar for all repetitions inside the minute.