Tuesday's WODs...

April 15, 2019

Here are your Tuesday WODs!

 

Tuesday April 16, 2019

 

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

 

Strength:

 

Split Jerk:

 

A) 3 x 4 reps at 70% of your 1RM clean & jerk.

 

Notes: Take it from the rack

 

B) Hanging Leg Raises 3 x max reps.

 

Notes: Be straight as an arrow in the bottom and lift your legs as high as you can without bending your legs or swinging back and forth. It's better to reduce the range of motion than to sacrifice the strict quality of the movement.

 

C) Bent Over Alternating Dumbbell Rows

Build to a heavy 12RM (24 total reps) over the course of 3-4 sets.

 

Notes: In order to engage your lats effectively, it's important that you focus on pulling the elbow both back and up instead of merely bending the arm and pulling the dumbbell to the chest. If you feel the lat working during the set, you are doing it right; if not, you are doing it wrong.

 

WOD:

 

A) 0:00-5:00:

30 Clean and Jerks 95/135

*Rest in remaining time

 

B) 5:00-10:00:

30 Deadlifts 155/225

30 HSPU

*Rest in remaining time

 

C) 10:00-?

1 mile Run for time!

 

*Your score will be based on completion for parts A and B. Everyone’s 1 mile run time will be recorded as total time.

*Make sure you choose an appropriate weight that you can move efficiently for parts A and B so that you can finish under the 5 minute cap

 

CrossFit Endurance (6am)

 

For time:

1 mile run

2K Row

3K Bike

4 Rope Climbs

500 Unders

 

Goal = Sub 35!

 

 

 

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