Friday, 4-4-14
Strength/Skill – 12 min EMOM: EVEN: 15 Box Jumps
ODD: 10 Wall Balls 20/14
5 R.F.T.
200m Run
1 Rope Ascent
10 Front Squats 135/95
30 D/U’s
Strength/Skill – 12 min EMOM: EVEN: 15 Box Jumps
ODD: 10 Wall Balls 20/14
5 R.F.T.
200m Run
1 Rope Ascent
10 Front Squats 135/95
30 D/U’s
Warm into your first weights.. Back Squat Waves Every 1:30 for 6 sets (9 min) 8 Reps @ 60% 4 Reps @ 72.5% 8 Reps @ 70% 4 Reps @ 77.5% 8 Reps @ 80% 4 Reps @ 82.5% 5 RFT: 12 Devil Press 50/35 6 BMU (15 C2B & 10 Dips)
“Abbate” 1 Mile Run 21 Clean & Jerk 155/105 800m Run 21 Clean & Jerk 1 Mile Run *Finish it*
Rope climbs for Jolly 51, wear appropriate shin protection. We can scale the rope climbs for anyone. Due to overwhelming response of Jolly 51, heat times have been changed to 7:30, 9, and 10:30 am. Spots left for the 10:30 am heat only. We will be going to JC’s Saturday night , May 12th…Save…
Annie 50-40-30-20-10 D/U’s Sit Ups 30 min EMOM 2 Back Squats @80%
CrossFit Open WOD 14.3 A. Row 1000 Meters @ 55-65% and then… Dynamic Range of Motion Warm-Up and then…. B. Every minute, on the minute: Minute 1 – 2 Deadlifts (135/95 lbs) + 4 Box Jumps (24″/20″) Minute 2 – 2 Deadlifts (185/135 lbs) + 4 Box Jumps Minute 3 – 2 Deadlifts (225/155 lbs)…
Strength/Skill – KB Swing efficiency 4 rounds for total time of: 30 KBS 24/16kg 10 Squat Clean to Thrusters 95/65# 15 Burpees -Rest 2 minutes.