Blog

March 17th WOD

3/17/2017
Level 1
L1: Clean and Jerk (10x3)
Build to a tough triple; not a max; newer athletes, do sets of 5 and keep it very light.
L1:B: Metcon (Time)
3 rounds for time
10 CandJ @52-60%
Run 400m
Level 1 Rx+
L1+: CrossFit Games Open 16.4 and 17.4 (AMRAP - Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
Friday night lights; if you are doing 17.4 and can't make the evening, coach Lance will be there at 7am to judge athletes
F3
F3:A1: Back Squat (5x6-8)
@23X1; build to a tough set
F3:A2: Powell Raise (5x10)
@3010; all sets working; rest 2 mins before returning to A1
F3:B: Metcon (Time)
For time
10-9-8...3-2-1
Cal ab
Ring rows
Sit ups
F3 Advanced
3+:A1: Back Squat (5x4)
@50X1; all sets working
3+:A2: Pull-ups (Max strict pull-ups x5)
Rest 2 min before returning to A1
F3:B: Metcon (Time)
For time
10-9-8...3-2-1
Cal ab
Pull ups
V-ups

Sunday:

11AM-Yoga

Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM

Friday:

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM

Saturday:

8AM, 9AM, and 10AM