December 2 Friday

Posted by256tech.netPosted inCrossFit WODs 
Melissa post Filthy Fifty

WOD:

5 minutes of Double Unders
5 minutes of Clean and Push Jerk (m:95/f:65)
3 minutes of Double Unders
3 minutes of Clean and Push Jerk (m:95/f:65)
1 minute of Double Unders
1 minute of Clean and Push Jerk (m:95/f:65)

Post reps to comments.

SCALES:

Gold

5 minutes of Double Unders or Double Under Attempts
5 minutes of Clean and Push Jerk (m:85/f:55)
3 minutes of Double Unders or Double Under Attempts
3 minutes of Clean and Push Jerk (m:85/f:55)
1 minute of Double Unders or Double Under Attempts
1 minute of Clean and Push Jerk (m:85/f:55)

Silver

5 minutes of Singles with Double Under Attempts
5 minutes of Clean and Push Jerk (m:75/f:45)
3 minutes of Singles with Double Under Attempts
3 minutes of Clean and Push Jerk (m:75/f:45)
1 minute of Singles with Double Under Attempts
1 minute of Clean and Push Jerk (m:75/f:45)

Bronze

5 minutes of Singles with Double Under Attempts
5 minutes of Clean and Push Jerk (m:65/f:35)
3 minutes of Singles with Double Under Attempts
3 minutes of Clean and Push Jerk (m:65/f:35)
1 minute of Singles with Double Under Attempts
1 minute of Clean and Push Jerk (m:65/f:35)

WARM-UP:

Group Dynamic Drills

Then:
3 rounds at warm-up pace of:
5 Medicine Ball Clean Wall Ball Shots
20 Jump Rope Singles

MOBILITY OR SKILL WORK:

Skill Work

Double-unders

 

8 thoughts on “December 2 Friday”

  3. Another great morning class to kick off my Friday! You guys/ladies are a lot of fun in the morning. Congrats to Michelle on improving and linking the must double-unders this morning! Several others made improvement on the skill/technique of the double-under. Great work this morning!

  4. I had to MAKE myself go to CF last night. It was mental gymnastics for me all day…I mean it went on for hours in my head…even to the point of driving up to CFI. “There is no way I can get over that wall.” “Don’t these people know I’m too big to crawl under a barbell?” “I can’t even do a pull-up…and they want me to go over the bar?” I’m desperately trying to get myself back into shape after 2 months off from surgery…so I went. To my surprise I got over the wall & under the barbell w/no problems. I didn’t try to get over the bar b/c of my shoulder…but the scaling worked well for me and I was able to finish 8rds. I still have so much progress to make in Crossfit…but it feels amazing just to finish a WOD. Especially one that I was scared to death to do. The other amazing part to me was standing around last night listening as everyone was yelling and encouraging the others to finish. CFI is a great bunch and I just wanted to say THANKS! 🙂

    1. Thanks for sharing your experience. I am glad to hear you overcame that inner voice and made out for the better! We don’t know if we can do things unless we try. Keep working hard and making the right decisions and you will make that “so much progress”!

    2. Inspirational story, Lori. Glad you made the right decision and had a positive experience!

  6. 417 Rx’d

    I ended up doing sets of 10 on the DUs because my shoulders couldn’t handle much more. That was a tough WOD!

    All the classes did a great job working though this one today. It takes alot of mental toughness to get through 5 min of DUs!

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