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CrossFit in State College for Tuesday, August 28

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MEMBER OF THE WEEK: Tommy LaMotta

Tommy didn’t always like working on his fitness, but things have changed for him since joining. He regularly attends the morning classes and puts in the effort to get out of his comfort zone and try new things. He is really living by our motto of showing up, playing hard and not quitting. Nice job Tommy!

 

Warm Up
10 minutes steady

10 m broad jumps
5 ring rows or scap pullups
20 mountain climbers
15 prisoner squats
10 slow OH raises in a quarter wall squat
5 seated external rotations @30x1/arm

Then Burgener Warm Up - focus on keeping the bar close to your body and standing up hard

Strength/Skill
10 minutes to work up to a moderately challenging 1.1 power snatch

10 minutes to work up to a moderately challenging 1.1 power clean

WOD
15 minute EMOM

1: 6-8 medball over shoulder (alternate shoulders)
2: 10-15 hollow rocks
3: 6 FR DB step ups/leg (do 6 on one leg, then switch side)



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