WED 03.12.14

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Jason
12n: All Levels CrossFit- Amy
1:45p: College CrossFit- Jason
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Raul
8p: Open Gym- Raul

Workout of the Day (WOD)

Deadlift: 4 sets of 4 workups in 12 minutes. Finish with a heavy set of 4.
B. For Time:
0:00-4:00 minutes:
300m shuttle sprint (30 x 10m)
Rest remainder of 4 minutes
4:00-8:00 minutes:
300m shuttle sprint (30 x 10m)
Rest remainder of 4 minutes

At 8:00 minutes 4 Rounds For Time of:
100m shuttle sprint
4 Kettlebell snatch (left arm)
4 Overhead Kettlebell backward lunge steps (left arm)
100m shuttle sprint
4 Kettlebell snatch (right arm)
4 Overhead Kettlebell backward lunge steps (right arm)

Post splits for each 300m shuttle and time for 4 Rounds.

And coming tomorrow…

A. Skill Work Rowing:Partner up and alternate each movement
200m armless row (straight arms)
200m legless row (straight legs)
200m (1 second pull + 3 second hold at end of pull)
200m Strapless Row (feet out of anchor straps).
200m Row
B. Partner WOD:
10 minutes:
Row for meters
Partner overhead barbell hold (45/35)
**Partners may switch positions as often as needed to keep barbell overhead. Once partner is off rowing machine, barbell may drop from overhead to exchange. If barbell drops below head or rests on head, while partner is still rowing, partner must stop rowing and there is a 5 burpee penalty for person holding barbell before rowing next.

REST 3 minutes

1 minute as many as possible:
Partner Front Squats (45/35)
**Each partner holding an end of the barbell. Partners facing each other. All squats count toward total reps as long as both partners are holding barbell in hands only, centered at chest level. No resting on shoulder.

REST 1 minute

2 minutes as many as possible:
Burpee Plate Hops
**One 45# plate per team. Must come to full knee and hip extension on top of plate. May step up or hop on plate. Both partners may be working at the same time.

Post total meters, front squat reps, and burpees to the board.

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