Tyler and Laura dropping in at CrossFit Strongtown in Southbury, CT.
WOD
“Turtle Club”
For Time:
21 Overhead Squats (95/65#)
200 Meter Run
21 Thrusters (95/65#)
200 Meter Run
15 Overhead Squats (95/65#)
200 Meter Run
15 Thrusters (95/65#)
200 Meter Run
9 Overhead Squats (95/65#)
200 Meter Run
9 Thrusters (95/65#)
200 Meter Run
* Post time to the whiteboard.
Olympic Lifting Class
1. 12min E2MOM: Push Press + Push Jerk + Split Jerk (climbing)
2. 12min E2MOM: Hang Squat Clean + Squat Clean (climbing)
* Reset on the floor between the two (no touch-and-go).
3. 6min EMOM: 1 Clean & Jerk (across)
* Any variation…athlete’s choice on weight.
Accessory Work
1. Weightlifting
Alternating On the Minute x 10 (5 Rounds):
Minute 1: 3 Overhead Squats
Minute 2: 3 Thrusters
* Both movements from the rack and weights can be vary between each lift. Build to a heavy triple for each.
2. Body Armor
Turkish Get Up: Build to a Heavy 1 on Each Arm
Followed by…
21-18-15-12:
Kipping Handstand Push-ups
Toes to Bar
