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Wednesday, 11/22/17

WOD

5 RFT of

  • 400 Meter Run
  • 7 Deadlifts (Rx: Body Weight, L2: 80% Body Weight, L3: 60% Body Weight)

WOD

4 RFT of

  • 10 L Raises from Pull-up Bar (L2: Strict Knee Raises)
  • 20 Alternating Pistols (L2: Medball Pistols, L3: Box Pistols)
  • Spider Crawl (length of gym)

“CrossFit Open Workout 13.2”

10 Minute AMRAP of

  • 5 Shoulder-to-Overheads (Rx: 115#/75#, L2: 95#/65#, L3: 75#/45#)
  • 10 Deadlifts (Rx: 115#/75#, L2: 95#/65#, L3: 75#/45#)
  • 15 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)

WOD

  • 10 Thrusters (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
  • 50 Double Unders (L2: 1/2 DUs, L3: x3 Singles)
  • 8 Thrusters
  • 40 Double Unders
  • 6 Thrusters
  • 30 Double Unders
  • 4 Thrusters
  • 20 Double Unders
  • 2 Thrusters
  • 10 Double Unders

WOD

Back Squat

5-5-5-5-5-5

5 Rounds of

  • 90 Seconds Calorie Row
  • 30 Seconds Rest
  • 30 Seconds of Ring Dips
  • 15 Second Rest

WOD

Squat Snatch

3-3-3-2-2-1-1-1

4 RFT of

  • 15 Overhead Squats (Rx: 95#/65#, L2: 75#/45#, L3: 55#/25#)
  • 15 Knees-2-Elbows (L2: Knee Raises)

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Today’s WOD

  • Wednesday, 11/22/17

    WOD 5 RFT of 400 Meter Run 7 Deadlifts (Rx: Body Weight, L2: 80% Body Weight, L3: 60% Body Weight)
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