Wednesday

Announcements

ATTENTION:
1) THIS FRIDAY… 11-October we will combine both morning classes and we will ONLY have 0930 class! We hope to see you there!
2) NEXT WEEK IS FALL BREAK… MAKE SURE TO CHECK THE INSTAGRAM & FB POST REGARDING FALL BREAK HOURS
3) DON”T FORGET… This Saturday we will kick off the 2020 CF OPEN! MAKE PLANS to spend your next FIVE SATURDAY’S with us achieving great things and cheering on your favorite FITFAM to do the same!

Always Strong Fitness | CrossFit Clarksville – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS Increasing Effort on Bike in Round 2…

1:30 Bike

14 Step Back Lunges

7 Bent Over Row (w/ empty barbell, :02 pause at chest)

7 Jump Squats (focus on powerful, not high jump)

7 Barbell Good Morning

Then into a more specific barbell warm-up…

2 ROUNDS

5 Slow Deadlifts (pausing at mid-thigh)

5/5 Full Grip Elbow Punches

10 Tall Muscle Cleans

Strength

Power Clean (5×3)

5×3

Power Clean*

*Today’s goal is to hit 5 moderate-heavy triples at the same weight across. No misses and perfect mechanics. This is not 3RM.

Workout

“ELIZA-PLUS” (Time)

FOR TIME

27-21-15-9

Power Clean (135/95)|(95/65)

Ring Dip or HR Push-up

Optional Finisher

Warm-up (No Measure)

3 SETS

15 Barbell Bent Over Rows (Supinated Grip)

15 DB Strict Press (Light)