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Changes to Tuesday and Wednesday CrossFit.

October 11, 2016

Juts flip flopping tuesday and wednesday’s workouts to give the legs a little bit of a break.

Tuesday- Pulling Strength

4×8 Barbell (not dumbell/kettlebell) Chinese Rows.

4×8 Standing Barbell Curl.

Pulling strength Team Based Metcon.

Teams of 2 or 3

AMRAP in 12 minutes –  Max Rope climbs (8 points)  or 8 Pullups (8 points).   No penalty for broken sets, but whenever you switch teammates, each team member must do 5 Penalty burpees.

Wednesday- Off the Ground

4×5 Deficit Deadlifts.

3×10-15 Snatch Grip Shrugs.

4x Medball Suicide Sprints  Down and back at :  Men +zero, +14, +20, +30.  Women +zero, +10, +14, +20.

 

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7 comments

  1. Team Tuesday
    Chinese row 4×8. 135, 145, 155, 165
    WOD: partner Greg. 215 reps RX
    Barbell curls 4×8 @ 50

    Greg and I split almost even the rope climb and pull ups. Greg by far carried the load!


  2. Jen+Chris+Cindy=128


  3. Bob, Whitnee, & Andrea 161


  4. Wednesday: deficit deadlifts 5 x 225, 245, 265, 285
    WOD SPLITS :36, :45, :43, :35 = 2:39 SLOW!


  5. Wednesday
    DL 225, 245, 255, 255
    Med ball run 34,34,34,34 = 2:16


  6. Tuesday:
    tennis match – won 6-1, 7-6 (16-2 record now)
    Wednesday:
    DL @ 125
    medball sprints: :39, :41, :41, :39 = 2:40
    tennis match tonight


  7. DL 275×5 & 315×15……run 2:41



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