[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][text-with-icon icon_type=”font_icon” icon=”icon-exclamation-sign” color=”Extra-Color-1″]

Crossfit day at the A’s

Come out September 9th and cheer on both the A’s and some of your fellow CFD members!  The competition starts and 9:30AM inside the stadium with a BBQ to follow.  Your game ticket gives you access to both and includes an Oakland Athletic’s CrossFit Day t-shirt!

Purchase tickets with your zen planner account here.[/text-with-icon][vc_column_text]

Skill

EMOM for 10 Minutes
1 Slow pull power clean + squat clean

Today’s skill work is a barbell complex with two styles of clean. Start by pulling the bar from the floor keeping your hips low and back upright while practicing accelerating from the floor in a slow and controlled fashion. As the bar passes your knees, violently open the hips to create vertical drive and quickly drop into a receiving position.  Reset the bar on the floor and perform a full speed squat clean hitting the same positions as the slow pull power clean but descend into a full squat.  This is technique work so use a challenging weight but remember that you should be below maximal effort.

WOD

for time

21-15-9
Thrusters 95/65 lb
9-15-21
Lateral burpees over the bar

Workout notes

This workout has everyone’s two favorite movements. The dreaded thruster and burpee! Each round has thirty reps starting with a heavy emphasis on the barbell.  The round of fifteen will most likely give you the biggest challenge so do your best to keep the intensity high and hang on for that last round.  This workout is meant to be sprint so use a weight you could do the thrusters in one to two sets during the larger rounds and adjust the volume of burpees if needed.[/vc_column_text][/vc_column][/vc_row]