wednesday - CrossFit

**Reminder XMAS party Saturday starting @5-6pm, bring a 20$gift for the exchange , Byob and Potluck**

What Should You Drink?


Bytown Throwdown Froning Division podium Finishers

Bytown Throwdown Froning Division podium Finishers

Couch Stretch
Super Rack Stretch

Clean Warm up 5-5-5

5 Muscle Cleans
5 Front Squats
5 Strict Press

Bytown Clean Ladder (AMRAP - Rounds and Reps)

In this event, the athlete works his or her way through a series of stations with progressively heavier barbells. The athlete will begin outside the first station. At the call of "3-2-1 … Go!" he or she will have 60 seconds to move to the platform and perform 5 burpees, and then one clean.  So the athlete rotates every minute.

At each station, the 5 burpees  must be completed prior to attempting the clean. Clean may be performed in any style, squat, power or split. The entire clean must be completed before the 60 seconds are up. The athlete remains at that station until the call of "rotate," at which point he or she will move to the next station and begin the burpees. If the athlete does not successfully clean the barbell within the 60 seconds, he or she does not advance to the next platform.

If the athlete fails a clean, he or she has a choice. The athlete is allowed to attempt the lift again in the remaining time, and/or attempt to get extra burpees. The extra burpees will be used to break ties for athletes who thrustered the same weight. The athlete must attempt the clean (after the 5 burpees) before going for extra burpees. The bar must at least pass above the knees to count as an attempt.

Men/Women Weights (pounds): 35,45,55,65,75,85,95,105,115,125,135,

**After a successful 245, add 10# to 245 station each minute until maximum weight is reached.

The athlete's score is highest lift completed, plus the number of burpees at the final station. Each burpee will count as one rep. For example, if an athlete successfully clean  155 lbs, then moves to the next station, completes 5 burpees and misses 165 lbs, then completes 15 burpees, the athlete's score is 165 and 15 reps If an athlete cannot successfully complete one clean, they do not advance to the next workout.

1000m Row (Time)

Max Effort 1000m Row

Post Class/Wod Mobility

Banded Hamstring Stretch

Dan Shrum