CrossFit, Bodywork, Sweat & The Daily D WODs Fri March 27th 2020


Continue to check your facebook groups for updates! Jay’s Coches Challenge starts tomorrow!

Zoom Bodyweight WODs at 7am, 12pm, 4pm & 6:30pm

ZOOM Equipment WOD at 5pm. (you just need a KB, DB or weight of any kind)

Click here to join any of our Zoom Virtual workouts!

CrossFit:

A.) Clean and Jerk
20min. EMOM:
2 Reps EMOM x 10min.
1 Rep EMOM x 10min.

*Prefer Power Cleans on the first 10min. and then squat cleans on the last 10min.
*Climb as needed to hit something heavy. Touch and goe or singles are fine.
*Start at 50-55% range and take your time warming up. Really focus on GOOD QUALITY reps. Be FAST and efficient.

B.) 12 minute running clock…
1000m Row “buy in”
then;
Max Rounds of this in remaining time:
21 American KB Swings 53/35
12 Handstand Push-Ups

Bodywork:

I’m calling this Bodyweight “Cardio”

For Time:
250 Up Downs

Time CAP: 20min.

Video Demo:
https://www.youtube.com/watch?v=pUzd9bwrrZM

You must:
1.) Stand up all the way at the top of each rep
2.) Squeeze your core on every rep as you shoot your feet back.
I worked this out to be about 15-20min long. When testing it, 50 reps unbroken was about 2:15 seconds. And then every 50 reps after that got about 30 sec. slower for most people.
Please stop at 20min. because if you aren’t done by then, you’ll probably be WRECKED tomorrow.
If you are one seriously BAD MOTHER FUCKER, you can try and complete 500 with a 40min. CAP!

Sweat:

30min. AMRAP:
7 Bench Press 135/65lb
7 Cal Assault Bike or Burpees
7 American KB Swings 70/53
7 Cal Row or 14 SDHP
7 Burpee Box Jump Overs 30/24″
7 Wall Balls

*After Each Round Add 1 rep to each movement.Round 2 is 8 reps of everything

Daily D:

20 ROUNDS:
30sec. of work
30sec. of rest
Here’s what you’re doing during that time:
21-18-15-12-9-6-3
DB Push Press 45/30s
Pull-Ups
Burpees

*You only get 30sec. to work, then you have to stop for 30sec. This goes on for 20min. If you finish the whole workout, go back up in reverse until the 20min. time cap hits.

 

Categories: WOD

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