CrossFit & Sweat WODs Thurs Jan 9th 2019


Click the photo for more info! 6 week Macro based nutrition challenge is starting Jan 13th. Sign up now, make a friend sign up with you and their first month of CrossFit is FREE! *new members only. Learn how to eat for your goals, how to balance your lifestyle and eating habits and crush 2020! You even get drafted onto a team for those of you who love a good competition!
Save your Christmas Trees and join us for s’mores and a potluck! You can store your tree on the side yard before the fire.

 

CrossFit:

A.) 3min. AMRAP x 4 Rounds:
300m Row or 0.5 mile Bike or 300m Run
10 HSPU’s
Max Push Jerks in remaining time
Rest 2min.

Round 1: Push Jerks at 135/95
Round 2: Push Jerks at 145/100
Round 3: Push Jerks at 155/105
Round 4: Push Jerks at 165/110

*These numbers should be god for about 10-15 reps each round. If you can do more, it might be time to do RX+ which is 135/155/185/205 for men and 95/105/135/145 for women
B.) For Time:
50 Alt. DB Snatches 45/30
50 Power Cleans (95/65)
50 Push Press (95/65)

*EMOM complete 5 Burpees
*Starts with Burpees
*ADV DB: 50/35 Bar: 105/75

Cool Down:

Walk 200m then 1 min each side of each stretch

1 Min each side triceps smash

 

Sweat:

A.) Every 5 min x 5 Rounds
400m Run
20 DB Box Step Overs (20″ for everyone)
*in order for this to work the way I want, I need you to go as hard as possible for each round. I want you getting close to two min of rest every time. So earn it! Weight: 35/20s+

4 min. rest

B.) 10 min EMOM: (both in same min)
12 Russian KBS
12 Goblet Reverse Lunges
*if you can’t maintain 12 each min, try 10 or 8 each. Rather than sitting out a min, pick a sustainable number for you! 70/53/35 Pick one for the weight 🙂

Categories: WOD

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