Thursday's WODs...and JUDGES NEEDED!

February 7, 2019

Here are your Thursday WODs! Only 2 days left before Tuff Love - a CFD In-House Partner Competition! We will need some extra judges and volunteers to help, so if you are interested, please comment on here, or email me at rebecca@crossfitdimensions.com and I will give you details! All help is greatly appreciated! Even if you are competing, you can still help judge! Thanks guys :)

 

Thursday Feb. 7, 2019

 

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

 

Strength: Barbell cycling

 

Use a moderate weight that still poses a challenge, but that you can move well. You need to be able to complete all 6 reps unbroken every minute. Feel free to increase or decrease load during EMOM as needed.

 

EMOM for 10 minutes:

High Hang Power Clean

Low hang power clean

Power Clean (floor)

2 Power Jerks

1 Split Jerk with a 2-sec hold

 

WOD:

 

3 RFT:

20 SDLHP 65/95

10 (K2E + T2B) = 1

20 Push Press 65/95

5 Strict Pull-ups + 5 Pull-ups (any type)

 

 

Endurance WOD (6am)

 

AMRAP in 15 minutes:

200m Run

15 Box Jump Overs 20/24

10 Wall Balls 14/20

5 Strict Pull-ups

 

REST 3 MINUTES

 

AMRAP in 15 minutes:

200m Row

15 Over-the-rail hops

10 Inverted Juicers (on rower)

5 Atomic Complex* 25/35

 

Atomic Complex:

Atomic Sit-up + 2 OH Lunges = 1

 

Unloaded WOD (6:30pm)

 

Pre-WOD:

3 sets of each station:

Station 1 – Alternating Dumbbell Bench Press x 8 reps each arm

Station 2 – Turkish Get-Ups x 3 reps each arm

Station 3 – Hanging Chair Hold x 60 seconds (knees at 90 degrees!)

 

WOD:

 

4 RFT:

20 Alternating (Single + DUB) = 1

20 Single-Arm Dumbbell (or KB) Push Presses* 20/30 DBs or 18/26 KB

20 second BACH (Bent-arm chin hang)

 

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.

 

 

 

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