Tuesday's WODs!

April 22, 2019

Here are your Tuesday WODs! Can't wait to see those Chinese planks ;)

 

Tuesday April 23, 2019

 

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

 

Strength:

 

A) Paused Power Jerk

2 x 5 reps with an empty barbell.

2 x 5 reps at 33% of your 1RM clean & jerk.

 

Notes: While the goal is to catch the bar in the best possible position, you have to pause for three seconds immediately without any positional changes. If you realize while counting that the position could be better in one way or the other, it's on the next rep or the next set that the change has to be made.

 

B) 5 sets of 1 push press + 1 power jerk at 75-80% of your 1RM clean & jerk.

 

Notes: If you have a habit of confusing the two exercises, especially at light weights, a good way to think about it is that you only bend the legs once in the push-press (the drive), but twice in the power jerk (the drive and the catch).

 

C) 3 x 1 min, Chinese plank

 

 

 

Notes: Keep your body straight as an arrow by squeezing the butt and engaging the lower back and hamstrings. If it’s too easy, you can make it more difficult by putting a plate on your stomach.

 

WOD:

 

3 RFT:

20 Wall Balls 14/20

50 DUBs

20 Thrusters 65/95

50 High Knees (Knees must be above 90 degrees for RX!)

 

 

CrossFit Endurance (6am)

 

3 Rounds:

Row 500 Meters

Run 400 Meters

30 meters burpee broad jumps

20 Squat Jumps

Rest 1:00 between rounds.

 

Then,

 

5 minute bike for max calories!

 

*For larger classes, have some athletes complete the bike after the first or second round (following the 1 minute rest) then rest 1 minute before starting the next round.

 

Score = Total time + Max Calories

 

Post-WOD:

4 sets of 1 min on/1 min off:

Chinese Plank

 

 

 

Notes: Keep your body straight as an arrow by squeezing the butt and engaging the lower back and hamstrings. If it’s too easy, you can make it more difficult by putting a plate on your stomach.

 

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