Power through 3

Power through 3

***Don’t forget to put your Reebok CrossFit gear order in.  Just a few more days left to get in on the 20% off deal!***

Join us for the Free Community wod at 11 on Saturday!

We haven’t done power cleans for weight in a while.  Go after a new 3 rep max today.  Power cleans are a great way to develop power and speed for the clean and also strength in movements like the deadlift.  This is a 3 rep max so you will have to keep your hands on the bar the whole time.  In other words,  you can’t drop it until the last rep.  After you have your 3 rep max we will take 90% of that and use it in the metcon.  No tier levels today, since everyone will be doing a percentage of what they can lift.  Have a great weekend!

Workout of the Day (WOD) 10/18/13:

Power Clean 3-3-3-3-3*

*Build up to a new 3 rep max

Then,

4 Rounds for time:

• 100 Meter sprint
• 5 Power Cleans @90% of today’s 3 rep max

*Post power clean weights and times to comments.