Tuesday's WODs!

February 5, 2019

And here are your Tuesday WODs! Last day of our strength retest after the Wendler! Next up will be some barbell cycling in preparation for the CrossFit Open which starts Feb. 21st. Soooo...go ahead and GET REGISTERED! We will being doing our annual CFD Open Intramurals so you don't want to miss out! Go to https://games.crossfit.com/ to register :)

 

Tuesday Feb. 5, 2019

 

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

Strength:

BACK SQUAT Re-test

WARM-UP your new 1 RM. Use the following rep scheme as a guide:

1×5 @ 50%

1×3 @ 60%

1×2 @ 70%

1×1 @ 80%

1×1 @ 90%

1×1 @ 95%

1×1 @ 100%+ or new PR.

 

Hopefully you are not disappointed with your new PR or, should I say, 1 RM. There is no ambiguity to your new number. There is no; “I could do better next time”, “I was tired”, “I could have gone heavier”. Nope. Whatever you get on your last set of 1 repetition is your new max. Notice the last set says 100% plus. If you are finding throughout the workout the number you guessed or estimated is not working out, say too light, then you need to do some on the fly planning for your last set. Likewise if it is too heavy.

 

WOD:

 

AMRAP in 15 minutes:

25 DUBs

5 Snatches (power or squat) 85/125

25 DUBs

10 High Ring Dips (but first…you gotta get up!)

 

*Sub for high ring dips is 10 low ring or bar dips AND 5 burpees 😊

 

 

CrossFit Endurance (6am)

 

5 RFT:

400m Run

300m Row

20 reps Jump Rope Complex (see below)/Calorie Bike (alternating rounds)

1 Rope Climb

 

Jump Rope Complex:

2 Singles + 2 Right leg singles + 2 left leg singles + 1 right leg single + 1 left leg single = 1! So yes, 8 reps is 1…it’s a dance! It’s FUN!

 

 

 

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