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Friday Feb 8th WOD


Happy Birthday Sarah!! One is MEFs long time members! This was Athlete of the Month 5 years ago soon after Sarah started her CrossFit Journey!

Strength:12 min EMOM

1 power clean + 2 Hang Power Clean + 1 full Clean and Jerk

Minute 1 @ 60%,

Minute 2 @ 65%,

Minute 3 @ 70%,

Minute 4 @ 70% Minute 5 @ 75%,

Minute 6 @ 75%,

Minute 7 @ 80%, Minute 9 @ 80%,

Minute 10 @ 85%,

Minute 11 @ 90%

Minute 12 @ 95%

Conditioning: Sarah's Favorite Workout......ANNIE

50-40-30-20-10

DUBS

SIT UPS


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Today is my birthday BUT we will be celebrating with a bday wod on Tuesday since its leg day! My favorite day! Reminder: 5&6 am are OPEN GYM and there is NO 9:30 today. I will see everyone at 4:30pm!

For Time (with a Partner): 64 Front Squats (135/95 lb)(125/85)(115/75) 64 Kettlebell Swings (70/55)(55/35) 16 Burpees 400 meter Run 64 Hang Power Cleans (135/95 lb)(125/85)(115/75) 64 Alt DB Snatches

Strength: 10 Min EMOM 1 Deadlift 2 Hang power clean 2 Push press Conditioning: 50 Alt step ups (45/25)(40/20) 30 Thrusters (95/65)(75/55) 50 Alt step ups 30 Push Press 50 Alt step ups