Tuesday's WODs!

February 28, 2017

Here are your Tuesday WODs! We will be releasing the standings as well as team names for the CFD Open Intramurals tomorrow as well! So stay tuned!

 

Tuesday Feb. 28, 2017

 

CrossFit (7am/9am/5:30pm/6:30pm/7:30pm)

 

WARM UP:

Coach’s Choice!

 

STRENGTH:

Pause Front Squat (3 sec)

5 sets of 3 reps at 60%

 

Superset with 10 pause superman (3 sec)

 

WOD:

 

AMRAP in 7 minutes:

10 Power Cleans 95/135

20 Ab-mat Sit-ups

 

Rest 3 minutes

 

AMRAP in 7 minutes:

5 Clusters 95/135

10 HR Push-ups

 

 

CrossFit Endurance (6am)

 

Alternating EMOM x 8:

Bike for calories

Burpees

 

Rest 2 minutes

 

Alternating EMOM for 8:

Row for Calories

OTR Squat Thrusts

 

Rest 2 minutes

 

Run 1 mile for time

 

Score #1 = total reps

Score #2 = mile time

 

 

 

 

 

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