Sunday Fun Day!
*3 pm surprise WOD*
Back Squat Cycle
Week 4 of 8
10 x 5
Load: Use the same load you used for the 10 x 4 squat workout two weeks ago
E2MOM for 7 rounds
3 Close Grip Bench Press
*Use the first 3 rounds to work up and then use the same heavy load for the last 4 rounds.
*Scored by load used during last 4 rounds.
On an 8-minute running clock, perform 1 minute each of:
Box Jumps @ 20”/20”
Wall-ball shots @ 20#/20#
*Scored by total reps
*CF Mainsite WOD Jan 9th 2016
Deadlift Ladder 1…5 @ 80% 1RM
Pullup Ladder 1…10
*During a ladder the first minute you perform 1 rep. The second minute you perform 2 reps…and so on. You get to rest any portion of the minute after you have completed the required reps for that minute. The deadlift ladder stops at 5 minutes (5 reps). The pullup ladder stops at 10 minutes (10 reps). The row/bike ladder stops when you can no longer complete the required number of calories within the minute.
In 15 min find a 1RM Hang Snatch
Row/Bike for Calories
Hang Power Snatch @ 95/65#
*Goal is to increase your load for every one of the 15 total sets
*After every barbell movement, shoulder an atlas stone once. Use a light stone after each Press, a moderate stone after each Push Press, and the heaviest stone you can move after each Push Jerk.
In 14 minutes
Run 1 mile
Find a 1RM Front Squat in remaining time.
14 Wall Ball Shots @ 20/14#
7 Ring Pushups
**Remember to go support the CrossFit Impulse Team as we compete at the Big NASTI at CrossFit Protocol in Decatur. Competition starts at 8 AM. Spend a fun Saturday morning supporting your team!