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Friday, August 3, 2018

2018 August 2
by bk

We will miss this young man!….. Today we say goodbye and good luck to Vince Smith who is moving to Clearwater, FL next week. Vince, going into his junior year of high school and a commit to LSU baseball, has been training with us for almost a year and a half to increase his strength, conditioning, coordination, stamina and agility for playing baseball at the collegiate level. His work ethic, dedication, discipline and respectfulness is through the roof. He will excel in anything he encounters in baseball and in life.

Come throw the barbell around in honor of Vince and this being his last day with us.  Today’s workout is for him!  We are sad to see him go, but we wish him well!

10 rounds of….

For 1-minute:
25 air squats (Buy-In)
power clean (155lb/105lb), max reps in the remaining time

-rest 2 minutes between rounds

Modifying:

Each round in this workout is a sprint. Reduce the number of squats to allow 20-30 seconds to perform power cleans. The load on the power clean should be as heavy as you can handle without hesitating before each lift. Pick a load that is challenging but still allows you to hang on and perform back-to-back reps quickly.

Intermediate Option

10 rounds of….

For 1-minute:
20 air squats (Buy-In)
power clean (135lb/95lb), max reps in the remaining time

-rest 2 minutes between rounds

Beginner Option

10 rounds of….

For 1-minute:
15 air squats (Buy-In)
power clean (95lb/65lb) in the remaining time

-rest 2 minutes between rounds

Post the number of power cleans each round and total overall power cleans to comments

Core Development:
100 hollow body rock

CrossFit Integrity, Charleston, SC

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2 Responses leave one →
  1. Matt B permalink
    August 3, 2018

    100 Rx

  2. Luciana permalink
    August 5, 2018

    Intermediate: 20 air squats, #95 cleans:

    5/5/5/5/6/5/6/6/6/6 = 55 reps

    Core work

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