WODs Feb 29th-March 5th


Monday

STRENGTH:

Every 3 mins for 6 sets Deadlift (NO "TOUCH AND GO". Reset at the floor every rep) *Set 1 – 8 reps *Set 2 – 8 reps *Set 3 – 6 reps *Set 4 – 6 reps *Set 5 – 4 reps *Set 6 – 4 reps

Build load every set.

CONDITIONING: 20-15-10 for time: American-style Kettlebell Swings Shoulder to Overhead

Pull-Ups

Tuesday

STRENGTH:

Every 90 seconds for 10 sets: 1 PUSH Press with 10 sec hold at the top, locked out overhead focusing on perfectly upright body position...no sway-backs.

(Try to use your 1 rep max STRICT Press weight for this)

CONDITIONING: 7 min AMRAP

7 Handstand Push-Ups 7 Dips

7 Burpees

Wednesday

STRENGTH: Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90%

followed by…

One set of: Back Squat x Max Unbroken Reps @ 80% (athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

CONDITIONING: For time: 9 Thrusters 18 Toes to Bar 7 Thrusters 14 Toes to Bar 5 Thrusters

10 Toes to Bar

Thursday

WARMUP:

Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills

STRENGTH:

Every two minutes, for 20 minutes (10 sets) of: 1 Power Clean and Push Jerk

1 "Squat Clean" & Split Jerk (rest about 10 seconds between the two)

***Build in weight as you go

CONDITIONING:

5 min AMRAP

1 Power Clean and Push Jerk

1 "Squat Clean" & Split Jerk (165/110 lbs)

Friday

Crossfit Open Event 16.2

...to be announced Thursday evening

If you're competing, we're going to make a little bit of an event out of it on Friday evenings at 5:15...we'll call it "Friday Night Lights."

If you're NOT competing, just come and watch, hang out, bring a beer and cheer us on while we struggle through it:-D

Bring a friend and show them what the "competitive side" of CrossFit looks like.

And if your schedule doesn't allow you to come in at 5:15pm, or if you just don't want to do it in front of spectators, no worries...we will have a judge for you at any point throughout the day; just sign up like normal in Zen Planner.

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