8am Endurance-
Wod 1 Partners
20 rowing Intervals- 10 each 45 seconds work- 15 seconds transition time (move fast) to switch to your other partner
Wod 2-
10 Minutes
6 cal bike
100 meter run
Both do 2 burpees and switch spots
9am Mobility
10am
Teams of 3
150 Wall Balls
3 Sled pushes
150 Kettlbell swings
3 Sled pushes
150 Slam Balls
3 Sled pushes
1500 Meters on the rower
3 sled pushes
150 Squats with your kb
3 Sled pushes
150 Db snatches
Warm up-
Grab and empty bar.
Emom of Clean and Jerk Progressions, beginners drill technique, experienced athletes work to heavy 2 after warm up
Coach will explain all movement before you do them
2 Minutes complete 20 power position power clean
(go over hang position)
2 minutes to compete 20 hang position power cleans
(go over shin position)
2 minutes to compete 20 from the shin, power cleans
(go over jerk)
2 minutes to do 15 jerks
10 Minutes to build to a heavy double touch and go clean and jerk
Wod- you do not have to increase weight.. you can pick one heavy weight and stick with it if you want.
5-4-3-2-1 reps for time of
15-ft. rope climbs
Clean and jerks
Increase weight on the clean and jerk each round.
Men: 145-165-185-205-225 lb.
Women: 115-125-135-145-155 lb.
Scroll for scaling options.
Post time to comments.
Related:
• CrossFit WOD 180212 Tips With Rory McKernan
• The Rope Climb (Basket)
• Chad Vaughn, 315-lb. Clean and Jerk
Scaling
This workout, originally a CrossFit Games event, is intended to be performed quickly, with only 15 reps of each movement. Use a rope-climb substitution and barbell loads that allow you to sprint through.
Intermediate Option
For time:
5 clean and jerks
4 rope climbs, 15 ft.
4 clean and jerks
3 rope climbs, 15 ft.
3 clean and jerks
2 rope climbs, 15 ft.
2 clean and jerks
1 rope climb, 15 ft.
1 clean and jerk
Increase weight on the clean and jerk each round.
Men: 135-145-155-165-185 lb.
Women: 95-105-115-120-125 lb.
Beginner Option
5-4-3-2-1 reps for time of
Rope climbs, lying to standing
Clean and jerks
Increase weight on the clean and jerk each round.
Men: 65-75-95-105-115 lb.
Women: 35-45-55-65-75 lb.
12th session of 20 reps back squats- THis will be tough if you were here yesterday
Coach led review of the overhead squat 20 perfect reps
Then
25 Air squats with a one second hold
2 empty bar sets of 10
3-4 sets of of 7-10 reps building up to your 20 reps
20 rep (5 pounds higher than last session.. 60 pounds heavier than week 1 if you didnt miss a day)
All Strength day
5×3 Front Squats- build to about 90 percent
5×5 Overhead squats Build up to your heaviest 3
Wod (if you want to after all of that)
With a partner- 9 minutes
8 Burpees
50 meter sled push
Switch
Warm Up,
Run 800 with a wall balls, do 30 good mornings with that wall ball
20 extremely light deadlifts.
Strength
5×5 Deadlifts adding each time, working to 80 or 90 percent of your 1rm
Partner up, we will run several heats of this. . this is only a 5 minutes sprint workout, Today is a great day for you to partner up with someone and count their reps for them. You will need two bars for this wod
Complete as many rounds as possible in 5 minutes of:
3 deadlifts
7 push presses
Men: 275-lb. deadlift, 115-lb. push press
Women: 185-lb. deadlift, 75-lb. push press
Scroll for scaling options.
Post rounds completed to comments.
Compare to 150331.
Related:
• CrossFit WOD 180208 Tips With Rory McKernan
• The Deadlift
• The Push Press
Scaling
This workout is moderately heavy and very fast. Pick loads that are challenging but still allow you to complete each set unbroken. If you are unsure of loading, go lighter and go faster.
Intermediate Option
Complete as many rounds as possible in 5 minutes of:
3 deadlifts
7 push presses
Men: 185-lb. deadlift, 85-lb. push press
Women: 125-lb. deadlift, 55-lb. push press
Beginner Option
Complete as many rounds as possible in 5 minutes of:
3 deadlifts
7 push presses
Men: 115-lb. deadlift, 45-lb. push press
Women: 75-lb. deadlift, 35-lb. push press
Warm Up
5 Minute Row
Then 2 Rounds
10 wall balls
5 Box jumps
Run 100
Meet at the front of the room, no strength today. Coaches will go over progressions and advise you how to scale this one. This is a named girl Wod. not a fan of this many box jumps but it is a benchmark workout. Do step ups.. and I really encourage you to do step downs. Dont feel like jumping at all, but want to make this more challenging.. do weighted step ups.
Kelly
5 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shots
Men: 24-inch box, 20-lb. ball
Women: 20-inch box, 14-lb. ball
Scroll for scaling options.
Related:
• CrossFit WOD 180209 Tips With Rory McKernan
• From the Vault: WOD 120106 Demo: “Kelly” With Josh Everett
Scaling
This workout is a long met-con. Choose distances, weights, heights and reps that keep you moving for 20-30 minutes.
Intermediate Option
4 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shots
Men: 24-inch box, 20-lb. ball
Women: 20-inch box, 14-lb. ball
Beginner Option
3 rounds for time of:
Run 400 meters
20 box step-ups
30 squats
Men: 20-inch box
Women: 16-inch box