WED 11.29.17


Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Michael
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. Clean & Jerk Complex: In 20 minutes work up to a heavy complex of
1 Squat Clean
1 Push Press
1 Push Jerk
1 Split Jerk

B. 4 Rounds [13 Minute Time Cap]
50 Double Unders
10 Jerk (m = 75/135/185, w = 55/95/125)**
Rest 1 minute between rounds

**Scale Jerk to 70% or less of 1RM Jerk

Post load for jerk complex and time for WOD. Ex. 235#, 11:10 L3.

And coming tomorrow…

“Fight Gone Bad!”

Three rounds of:
Wallball (20/14 to 10/9ft) (Reps)
Sumo deadlift high-pull (75/55) (Reps)
Box Jump (20/20”) (Reps)
Push-press (75/55) (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Post total reps for the WOD. Ex: 325 Rx.

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