The CrossFit for “Hope” fundraiser/workout, benefiting St. Judes Children’s Research Hospital, will be held at CrossFit Lakewood THIS SATURDAY (June 9th). Click here for details and to register/donate. First heats will start at 10am. Sign up sheet will be available today (first come first serve).
Team: So far we have raised $490!! That goal of $1000 by Saturday is well within reach. Let’s make it happen!!
Warm-up:
500m Row
20 PVC Pass Through
20 PVC OHS
20 Push-ups, hand release
Pre-Game:
Wrist/Hip mobility
2×3 Front squat, building up to working weight
Pull-up station set-up
WOD:
21-15-9
Front Squat, 95#/65#
Burpee
Pull-ups
Strength:
Over Head Squat (ass 2 grass)
3-3-3-3-3-3-3+
Use the first 2 sets of 3 as warm-up/acclimation sets. Work the other 5 sets of 3 at 75%-80% of your OHS 1RM. Hit 3+ on last set.
If you do not have an OHS max, add weight while keeping perfect ROM throughout the 7 sets.