Here it is…Friday’s Workout has been announced….
Sectional WOD #2
15 Minute AMRAP
9x Deadlift (155/100#)
12x Push Ups (Games Standards)
15x Box Jumps (24″/20″)
Every Wednesday we will be going over a skill review section during your training session, and a quick ‘dry run’ of part of the WOD. This will allow everyone to make sure the movements & weights will be the correct ones for them, and begin to assess how best to attack the WOD.
And now, if you get the jokes in these next 2 videos, you are officially addicted to CrossFit!
-Finally, Tyler and Jaron…thank you.
All Levels CrossFit:
A. Deadlift: 4×4
B. Hang Squat Clean: 3×3
C. 3x 2 min AMRAP. 1-minute rest between stations. 1x through. Start at any station.
C1. 5x hang squat clean (135/85) scale weight as needed, base it on how well they do on the 3×3.
8 burpees AFAP (as fast as possible)
C2. 10x Pull Ups
5x Burpees AFAP
C3. 10x Sit ups
3x Burpees AFAP
Make 1 running total score for C.
Level 1 CrossFit:
Skill: Med Ball Clean
WOD: 3 stations, 5 minutes per station. count total reps 1 min rest after each station to rotate.
-Station 1: 5 min
5xMed Ball Clean
5x Pull ups
5x Sit ups