Squat Clean 3-2-2-1-1

Squat Clean for load:
#1: 3 reps @ 60%
#2: 2 reps @ 65%
#3: 2 reps @ 65%
#4: 1 rep @ 70%
#5: 1 rep @ 70%

Big Floyd – At Home Live @10:00am

For Time
800 meter Run
25 Broad Jumps
25 Burpees
800 meter Run
25 Air Squats
25 Burpees
800 meter Run
25 Pike Push-ups
25 Burpees
800 meter Run
25 V-ups
25 Burpees
800 meter Run
* With a running clock, as fast as possible perform the prescribed work in the order written.

Cash In – Do your own research. Read anti-racist articles and educate yourself. I recommend the following Instagram pages: @Rachel.Cargle, @ckyourprivilege, @nowhitesaviors, and @decolonizing_fitness

Cash Out – Donate, sign petitions, and spread awareness. Donate your money to the local organizations currently on the front line fighting for @blacklivesmatterdc, @minnesotafreedomfund. Sign the petition for justice for Breonna Taylor. Vote in upcoming local and national elections – this is the change to vote out officials who don’t support black lives and vote in the people that do. Get your local CrossFit box involved and encourage them to complete “Big Floyd” to raise awareness for black lives.

Big Floyd

For Time
800 meter Run
25 Deadlifts (135/95 lb)
25 Burpees
800 meter Run
25 Squat Cleans (135/95 lb)
25 Burpees
800 meter Run
25 Push Presses (135/95 lb)
25 Burpees
800 meter Run
25 Clusters (135/95 lb)
25 Burpees
800 meter Run
* With a running clock, as fast as possible perform the prescribed work in the order written.

Cash In – Do your own research. Read anti-racist articles and educate yourself. I recommend the following Instagram pages: @Rachel.Cargle, @ckyourprivilege, @nowhitesaviors, and @decolonizing_fitness

Cash Out – Donate, sign petitions, and spread awareness. Donate your money to the local organizations currently on the front line fighting for @blacklivesmatterdc, @minnesotafreedomfund. Sign the petition for justice for Breonna Taylor. Vote in upcoming local and national elections – this is the change to vote out officials who don’t support black lives and vote in the people that do. Get your local CrossFit box involved and encourage them to complete “Big Floyd” to raise awareness for black lives.

Live WOD! 10:00am

Join Us Online Via Zoom: https://zoom.us/j/515359514

Special Event

We’re doing Big Floyd at the gym on Saturday, June 6th at 10:00am. Limited space available. Check in via Pike13 ASAP.

Sunday At-Home WOD

For Time, Partition As You’d Like:
Run 3 Miles
100 Push-ups
200 Lunges

Check In Reminder

If you haven’t checked into class tomorrow, now is the time!

Gym Warm Up

Head to the back of the gym & perform the following:
4 Rounds:
10 Pike Push-ups
10 Good Mornings
10 Sit-ups
10 Air Squats

Important – Check In & Read Temporary Rules

If you haven’t yet, please check into class for tomorrow. Due to class size limitations, checking in via Pike13 is mandatory.

See this email for information on checking in: https://mailchi.mp/cea24a511800/cfcf-checkin

Per Jefferson County early opening stipulations, there are different rules & class flow. Please read this email before coming to class: https://mailchi.mp/8d739bd505b4/cfcf-opening-logistics

If you have any questions or issues checking in, text or call Coach Shaun directly: 720-551-6779

Power Clean EMOM

Every Minute, On The Minute for 7 Minutes:
1 High Hang Power Clean
1 Low Hang Power Clean
1 Power Clean from the Ground
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