Sunday Fun Day!
*3 pm surprise WOD*
Back Squat Week 7 of 8
7 x 2
*Load: Add 3-7% to last week’s 10 x 3 load. Choose the statement below that best describes your workout last week.
- Last week I could not complete the work at the prescribed %. I had to reduce the weight, or I had several missed lifts: Add 3%
- Last week was really tough. Almost didn’t make it, but I finished the work without any missed lifts: Add 5%
- Last week was tiring but I completed it without a problem: Add 7%
12 min to find a max in the complex:
Hang Power Clean (HPC) + Shoulder Press (SP) + HPC + SP + HPC + SP
8 Deadlifts @ 225/155#
10 HPC + Push Press @ 95/65#
12 Box Jumps @ 24”/20”
Partner 10k Row
*Grab a partner and accrue 10,000m on the rower. Only one athlete rows at a time. You can swap roles as often as you like, but no partner can row more than 500m without swapping.
Rx+: As a team, also accrue 100 GHD situps during your rest intervals.
12 min to work up to a heavy thruster from the rack
10 minutes instruction on Bar Muscle-ups
Thrusters @ 155/105 lb
CrossFit Open Workout 15.1
9 min AMRAP:
15 Toes to Bar
10 Deadlifts @ 115/75#
5 Snatch @ 115/75#
15.1A: Begins at 9:01
6 minutes to find a 1RM Clean & Jerk
9 AM Snatch Clinic with Brent and Christina. (Sign-up sheet is on the counter at CFI)
10 AM Open Gym