Olympic Lifting Friday
Open Gym 'WOD For Christina'
This Sunday, 7/16 Open Gym is on the schedule from 9:00-11:00am. Open Gym is a GREAT time to work on weaknesses or make up a WOD you may have missed during the week.
This week, we are hoping to gather a group of people to hop in on a tribute WOD for the sister of former 802 Coach, Mike Crow. Mike's sister, Christina, passed away on July 4th after a hard battle with brain cancer. Although we never had the pleasure of meeting Christina, we have heard so many stories of her over the years as Mike and her were quite close. For those of you that don't know him, the legendary Mike Crow, was one of our very first coaches at 802. Mike will always have a special place in our hearts and we are honored to jump in on this tribute for his sister.
Christina has 2 young children and the family has set up a GoFundMe if any of you would like to make a family donation. Regardless, PLEASE JOIN US! The WOD will begin at 9:30am.
THE MOBILITY
THE WARM-UP
3 Rounds (9:00)
20-10 Bench Press—>32.5% of 1RM
:30 Row
5 A-T-V-T
10 Jumping Jacks
THE STRENGTH
We are continuing to work on percentages based on our 1 Rep Max found a few weeks ago. If you do not know what your 1 Rep Max is, or if you are a new CrossFitter, you will simply use the percentages as an RPE (Rate of perceived exertion) to determine how much weight should be on your bar. If it feels good, and form is on point, you can increase weight. Form first, weight increase second.
10 @ 32.5%
8 @ 47.5%
6 @ 55%
6 @ 65%
THEN
? Rounds with time remaining...
2 min Loop
4 @ 72.5%
THE MET-CON
:60 On :60 Rest (Athlete 1 works, while Athlete 2 rests)
As Many Dbl Devils Press As Possible In :00 with a Partner
100m Run
As Many Devils Press with time remaining of the 0:60
*Devils Press (double dumbbell)
Choose a rep scheme that will get you to the Devils Press.
Run should take no more than 0:30
Your score is total devils press between you and your partner
THE FINISHER
