pic courtesy of SICFIT

Looking for something to do this Saturday?  Come out to SICFIT Scottsdale for SICEST of the Southwest 3.  This competition will be similar to the NPGL’s Grid Races.  Get to know the local Fitness Community!  Click on the above picture for more info.

Olympic Lifting Work:

Power Clean
1) 3 sets of 5 to establish a 5RM

2) 1xMax Unbroken Reps @ 80% of 5RM set in Part 1

Strength:

Front Squat
A) 4×5 Work to 5RM
B) 5×30 sec Max Reps Ring Dips

*A and B work is done as supersets.  For example, perform a set of 5 Front Squats rest 60 seconds, then perform the 30 seconds of Max Reps Ring Dips, then rest 60 seconds.  Repeat until all sets are complete.

WOD:

2 Min Max Calorie Row                  
1 Min Rest
2 Min One Arm (L) Dumbell Thruster 35/20
1 Min Rest                     
2 Min One Arm (R) Dumbell Thruster 35/20
1 Min Rest                                            
2 Min Max Double Unders

Score = Total Reps + Total Cals

Post results to Comments

Video courtesy of Team CrossFit. 

Big thing on the Dumbbell Thruster is maintaining balance through the move.  Use your free arm to help stabilize, but also focus on activating your core to really keep you stabilized.  See?  Ab work without sit ups! 🙂