WED 02.07.18

By February 7, 2018 WOD No Comments

Megan


Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Open Gym- Michael

Workout of the Day (WOD)

A. 3 Rounds For Time [18 Minute Time Cap]
30 Pullups
30 Deadlift (155/105)
30 Slamballs (30/20)

B. 3-Way Hamstring Stretch

Score time for the WOD. Ex: 13:20 Rx.


And coming tomorrow...

A. Clean & Split Jerk: 5 sets of 2. Working up to heavy set of 2.

B. "Macho Man"
Every Minute On The Minute for as Long as Possible:

3 Power Cleans
3 Front Squats
3 Jerks
(m = 95/135/185, w = 65/95/135)

*If you complete 10 rounds, add one rep to each movement for each additional minute. For example minute 11 would be 4 Power Cleans + 4 Front Squats + 4 Jerks. Minute 12 would be 5 of each, and minute 13 would be 6 of each.

Post load for Clean & Split Jerk and rounds and reps completed. Ex: 235#, 7+7 L3