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Wednesday, January 29th

CROSSFIT

STRENGTH: 

Barbell Cycling

All with a running clock:

:30s On, :30s Off - Deadlifts

:30s On, :30s Off - Push Jerks

:45s On, :45s Off - Deadlifts

:45s On, :45s Off - Push Jerks

1:00 On, 1:00 Off - Deadlifts

1:00 On, 1:00 Off - Push Jerks

:45s On, :45s Off - Deadlifts

:45s On, :45s Off - Push Jerks

:30s On, :30s Off - Deadlifts

:30s On - Push Jerks

*Weights change after each grouping, climbing from "light-moderate-heavy-moderate-light."

Male - 135-155-185-155-135

Female - 95-105-125-105-95


WOD:

For Time:

20 Sprints

... Directly into:

“Annie”

50-40-30-20-10

Double Unders

Sit Ups

... Directly into:

20 Sprints

SWEATFEST

3 Rounds:

8 DB Power Snatches 

8 Toes to Bar

8 Weighted Step Ups


30 Calorie Row


3 Rounds:

8 DB Power Snatches

8 Toes to Bar

8 Weighted Step Ups


30 Calorie Row


3 Rounds:

8 Power Snatches

8 Toes to Bar

8 Weighted Step Ups

CROSSFIT FOR SPORT


WOD:

5 Rounds For Time

50 Double/Single Unders

10 DB/KB Step Ups

10 DB Hang Clean & Jerk (5 each side)


STRENGTH:

Hang Power Snatch

*After the WOD we will spend the remainder of the time working on our Hang Power Snatch through drills, PVC, and empty barbell.


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