Open WOD Friday!
10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
10 mins to find a heavy 1 rep.
1 Rep Shoulder to Overhead
10 mins to find a heavy 1 rep from the rack
Build to a heavy squat Snatch in five sets, but your sets do not start until 70%, go by feel.
Build to a heavy Squat Clean and Jerk in 5 sets, try leading off with your final Snatch Weight.
**You can Squat Clean and Jerk while you a Squat Snatching in the event you wanted to warm up your C&J at the same time.**
Push Press
2@85%, 1@85%+, 2@85%, 1@85%+, 2@85%, 1@85%+
Sumo Dead Lift
12×3@60%
3 Rounds
12 RDL’s @60%
1 Rd of ab Circuit
Max Reps per Round x 5
A. Max Ski Cals
B. Max DB Deadlifts
C. Max Ass Bike Cals
D. Max Burpees
E. Max Row Cals
-rest 1 Min-
Fight gone bad style. Accumulate reps at each 1 Min station. Rest and reset 5 times.
Jerk Balance
3×2@85%
Jerk
2@85%, 1@85%+, 2@85%, 1@85%+, 2@85%, 1@85%+
Dead Lift
1@85%, 1@85%+, 1@85%, 1@85%+, 1@85%, 1@85%+
For those of you who did yesterday’s WOD at CFWW
-Barbell Row
-12×3@60%
For those of you who did not do the CFWW WOD
-Front Squat
-12×3@60%
3 Rounds
10 Weighted Sumo Stance Straight Leg DL
10 Weighted Side Bends
10 Weighted Turkish Sit Ups
Jerk Balance
2@85%
Jerk
2@85%, 1@85%+, 2@85%, 1@85%+, 2@85%, 1@85%+
Dead Lift
1@85%, 1@85%+, 1@85%, 1@85%+, 1@85%, 1@85%+
For those of you who did yesterday’s WOD at CFWW
-Barbell Row
-12×3@60%
For those of you who did not do the CFWW WOD
-Front Squat
-12×3@60%
3 Rounds
10 Weighted Sumo Stance Straight Leg DL
10 Weighted Side Bends
10 Weighted Turkish Sit Ups
CrossFit Wig Wag 