TGIF!! Everything seemed hard this week after doing Eva on Monday. Way to go for those who got out there and attempted 15.1 today! - Tim, Alexi, Alex, Marcos, Rod, Erin, and Mikey...you all did AWESOME!! For everyone else, you are welcome to come in during open gym tomorrow from 11am-12pm to do the open WOD or I will be programming it for the Sunday CrossFit class at 10am. If you can't make any of the scheduled open gym times or Sundays, please talk to your coaches to make other arrangements.
Now, onto the weekend! Here are your Saturday morning WODs....
Saturday Feb. 28, 2015
7-7:45am - #45: 45 minute heavy weight class which may vary between partner workouts, 1 minute max burnout, exercise elimination, and reps for time in a BA-BOOM fashion!
7:45-8:30am - Boot Camp: A total body work out going back to that old "Boot Camp" style. This class is appropriate for all levels, and the trainer will show modifications when needed! As with all our classes, you can expect a new class routine each week!
Unloaded WOD (9am)
10 Ring Rows
10 Clap Jacks
Max plank hold!
Wall Balls 14/20
KB Swings 35/53
Box Jumps 20/24
Cash-out: 100 DUBs (sub 300 singles)
10 bodyweight RDLs per leg
10 DB bent-over row
10 empty bar strict press
40 sec. Wall Sit
Time for some deadlifts!
4 sets of 6 Deadlifts at 75% of your 1RM. Superset with AMRAP strict pull-ups
1 Renegade Man Maker 20/30
2 Rope Climbs (sub 16 Ring Rows)
3 Front Squats 135/185
400m Run with 25/45# plate
Renegade Man Makers = push-up, row (R), push-up, row (L), power clean, push press
Olympic Weightlifting/Open Gym (11am)
• Snatch - 65%x3, 70%x3x2, 75%x2x3, 80%x1x4
• Clean & Jerk - 65% x3+1, 70% x 3+1 x 2, 75% x 2+1 x 3, 80% x 1+1 x 4
• Back Squat - 75% x 3 x 5
• Good Morning - 3x5
• Strict Press - 3 x 8 at a challenging weight but no failed attempts
If you feel good, go up on the last 80% sets of snatch and CJ and on squats.