Strength:
Back Squat!
4 Sets of Max Reps
55%
WOD: For Time!
2 MU
2 Front Squats
2 Box Jumps
4/4/4
6/6/6
8/8/8
10/10/10
Scale MU with Pull ups x2
RX FS weight (135/95)
RX Box Jump (30/24)
Strength:
4 sets of Max UnBroken Reps of DeadLift
55%
WOD: A
3 rounds for time
30 Hand release Push Ups
20 Box Jumps (24/20)
10 Snatch (135/95)
WOD:B
4 rounds for time
20 Hand release Push ups
15 Box Jumps
10 Kettle Bell Swing
**New members
Do to attempt the Snatches unless a Coach has given you the Okay!!
CONGRATULATIONS! We are super proud of our team and our individuals performance at Crossfit Regionals this past weekend! Jason, Josh, Matty K, Robbie, Ian, Lindsey, Sherry, Heather ! And to all our CF family for the support, Jess, Taylor, Mark and all the moms and dads who FLEW and rented homes just to come watch us sweat! You are all amazing!
STRENGTH:
Front Squat
21-15-9
55%-65%-75% of 1 Rep Max
WOD:
15 Minute AMRAP
15 Toes to Bar
5 Shoulder to OverHead 135#/95#
5 Front Squat 135#/95#
(If you have to scale any portion of the above WOD, you will do WOD ‘B’ instead.
This is not “scaled” it is simply a different form of the same WOD meant to help you condition yourself in order to eventually be able to perform the above movements properly and safely.)
WOD ‘B’ :
15 Minute AMRAP
25 Situps
5 Shoulder to Overhead at 85#/45#
5 Front Squat 85#/45#