CrossFit WOD’s for Tuesday through Friday 9-13, 14, 15, 16.September 13, 2016
Progenex large bags (the ones for sale) have arrived. The single serve packets (the ones given away as free thank you’s for your very appreciated Google Reviews) are backordered. I expect them to arrive soon, and will keep you posted.
Tuesday- Partners and Teams
Teams of 2 or 3
5 minutes each for max reps of
2x through the cycle. 1 minute to transition. We did this workload solo on friday 8-5 as one of our monkeystomping Friday’s. I’m curious to see how numbers compare with a partner.
3 attempts at a 5 Rep Max on the Back Squat,Bench Press & Deadlift.
As per a sanctioned powerlifting meet, you must lift in the following order, completing each lift in it’s entirety before moving on: Back Squat. Bench Press. Deadlift. We’ll time each interval at 15 minutes each, and allot the first 10 minutes to warming up. We will score this day unlike most Wednesdays. Scores will be the heaviest successful 5 reps in the Back Squat, Bench Press and Deadlift respectively. As always, safety first.
No accessory work.
Thursday- Olympic Focus
A) Jerk Drills, To Be Determined.
B) 10 minutes to establish your heaviest 1 push jerk + 1 split jerk. Use the rack or jerk blocks.
15 Shoulder to Overhead 155/105, 30 Box Jumps 24/20
10 Shoulder to Overhead 155/105, 20 Box Jumps 24/20
5 Shoulder to Overhead 155/105, 10 Box Jumps 24/20
Bar comes off the ground.
Friday- Long Duration
3 rounds for timeFor time
800 m run
30 Hang snatches @ 95/65
30 Overhead squats @ 95/65
Any drop of the snatch or Overhead Squat incurs a 5 burpee penalty.