Friday

19
Oct

Friday

JOIN US! Sat. Oct. 20, 4-9pm! ‘Saving Grace’ + 2 Year Anniversary Party!
October is Breast Cancer awareness month and Hoosier CrossFit wants to help make a difference by supporting a local Bloomington Charity. “Grace” is a benchmark workout, 30 floor-shoulder-overhead (power clean and jerk) for time.
Even if you are not participating in the workout, stop in to see us and wish your HCF family happy birthday!

Skill: Power clean & Power jerk

WOD: P1. Max Effort Back Squat: (15min.) warm up in sets of 3 until 3 repetitions get heavy (3-5 sets, incrementing weight between 40-80%) and switch to a single rep working up to 4 single repetitions of between 90-100% of your max. Go for a new 1rm if positioning is good and weight feels good. (If you reach a new max before all 4 single lifts are complete, stop there- goal is to just break your old 1 rm if lifts are feeling good)
P2. Tabata Double-unders. 20 seconds on, 10 seconds off x 8 rounds

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