Happy Wedding Day, Justine and Ben!
WCCF OUTSIDE THE BOX
Registration Coming Soon. Spaces Limited. Tell your friends who are too busy to get to the gym that we are working on a solution for them!! The same smart, thoughtful programming that makes all of you superfit tailored into a format that can be done at home or on the go with limited to no equipment!
WCCF PARTNER THROWDOWN SERIES!
Week 2 is underway!!! Great job by everyone who completed the Week 1 workouts! You can see the details of this week’s workouts here: games.crossfit.com/teamseries
WORKOUT OF THE DAY
Wellness
PARTNER THROWDOWN EVENT 7
On a 20-minute clock, for max reps/pounds:
Partner 1:
0:00-2:00 Hand-release push-ups
2:00-4:00 Rest
4:00-6:00 Single-unders
6:00-8:00 Rest
8:00-10:00 1-rep-max back squat
Then, Partner 2:
10:00-12:00 1-rep-max back squat
12:00-14:00 Rest
14:00-16:00 Single-unders
16:00-18:00 Rest
18:00-20:00 Hand-release push-ups
Fitness
PARTNER THROWDOWN EVENT 7
On a 20-minute clock, for max reps/pounds:
Partner 1:
0:00-2:00 Handstand push-ups
2:00-4:00 Rest
4:00-6:00 Double-unders
6:00-8:00 Rest
8:00-10:00 1-rep-max back squat
Then, Partner 2:
10:00-12:00 1-rep-max back squat
12:00-14:00 Rest
14:00-16:00 Double-unders
16:00-18:00 Rest
18:00-20:00 Handstand push-ups
Performance
WL
1. Power Position Snatch: 5×2
2. Power Position C&J: 5×2
METCON
PARTNER THROWDOWN EVENT 7
On a 20-minute clock, for max reps/pounds:
Partner 1:
0:00-2:00 Handstand push-ups
2:00-4:00 Rest
4:00-6:00 Double-unders
6:00-8:00 Rest
8:00-10:00 1-rep-max back squat
Then, Partner 2:
10:00-12:00 1-rep-max back squat
12:00-14:00 Rest
14:00-16:00 Double-unders
16:00-18:00 Rest
18:00-20:00 Handstand push-ups