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WOD

Deadlift

2-2-2-2-2 then 2+ at 60% of last set of 2

*+ = max reps that you can manage with that weight. (Leave one or two in the chamber. Not until failure!)

4 RFT of

  • 10 Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • 10 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 10 Burpees

WOD

3 Rounds for time

  • 10 Back Squats (RX: 115#/75#, L2: 95#/65#, L3: 75#/45#)
  • 10 T2B
  • 200 meter run
  • 10 Front Squats (RX: 115#/75#, L2: 95#/65#, L3: 75#/45#)
  • 10 Sprawl jumping pull-ups
  • 200 meter run

Performance WOD

Hang Squat Snatch

5-4-3-2-1-1-1-1

WOD

4 rounds of:

  • 30 seconds of OH Squats (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)
  • 30 seconds of wall balls (RX: 20# to 10’/14# to 9′, L2: 20# to 9’/12# to 9′, L3: 14# to 10’/10# to 9′)

1 minute rest

4 rounds of:

  • 30 seconds of T2B (RX: T2B, L2: K2E, L3: Knee-ups)
  • 30 seconds of back squats (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)

1 minute rest

Performance WOD

Squat Snatch and OH Squat complex

1:3, 1:3, 1:2, 1:2, 1:1, 1:1

1 rep Max Squat Snatch

  

Skill

  • Inverted hang
  • Tuck front lever.

WOD

Back Squats 5-4-3-2-2-2

Then

21, 15, 9 reps  of:

  • On the rings, lower from an inverted hang, slowly, to front lever.
  • T2B (L2: K2E, L3: Knee Raises)

For quality.  Not for time.

Performance WOD

Heavy Grace (155#/115#)
*People who have passed Performance WOD test can do this WOD on Oly platform during Performance WOD class time.

  


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Today’s WOD

  • 2018 CrossFit Open Workout Saturday! 2/24/18

    Open Workout 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 14-cal. row for men / 12-cal. row for women Men use 50-lb. dumbbell Rx’d: (Ages 16-54) Men use 50-lb. dumbbell Scaled: (Ages 16-54) Men perform hanging knee-raises, use 35-lb. dumbbell Teenagers 14-15: Boys use 35-lb. […]
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