WOD – Tuesday 8/23

The Reebok Box Crawl will be at CrossFit Portsmouth TOMORROW!
They will have ‪the Nano 6‬ for all to try on & WOD in, Reebok gear to test out & plenty of pre & post recovery swag! Shoes & gear can be ordered through the Reebok crew with FREE shipping!
Reebok will be around after the 5am & during the 6, 7, 9, noon, 4:15, 5:15 & 6:15pm group classes.
Everyone is welcome!

Summer BBQ is THIS Saturday! Remember to bring your beach chairs, towels, lawn games, friends, family, & fishing poles! Sign up sheet for the pot luck is at the gym.
Don’t forget to let us know what you’re bringing! There is a sign up sheet by the computers that you all have been using to sign into class. You know, those computers?
Hope you all can make it! If you haven’t RSVP please check your inbox for the invite email.

Spend 2 minutes in Z1
Then, 3 rounds
6 burpees
8 KB deadlifts
10 Russian swings

Very individual focus here based on the strength. Hips, quads, hammies, ankles, shoulders and T-spine should all be a focus.
Spend some time in pigeon, spiderman, couch, the bottom of your squat and on a band.

Clean Complex 5.1 – 15 min to find a max weight
1 clean + 1 front squat + 1 S2OH
*clean can be power or squat, although squat clean does not count for the front squat, and the S2OH can be a press, push press, jerk or even thruster

E3:00 for 18:00
200m run
10 hang power cleans (95/65#)(75/55#)
15 wall balls (20/14#)
**super important WOD to scale. You should be getting at least :30 of rest between rounds. Since we cannot shorten the run, scale your weights so that you can complete bigger sets so you’re on the bar for less time.

Cool Down
Spend 5 minutes with recovery in mind. Stretch before you go!

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