D’over / make-up day
Month: March 2017
Strength: Barbell push press 10-10-10-10 Conditioning: 20 minute AMRAP of 250 meter row 25 wall ball situp 25 mountain jack
1,000 Rep Surprise, show up and see the movement choices ** We will be doing CrossFit Open WOD 17.3 on Saturday at noon. If you are planning on attending, make today a rest/recovery day. Don’t forget to RSVP on WODhopper.
Deadlift 5-5-5-5-5 Perform 90 seconds of max rep double unders prior to each set of deadlifts. Rest as needed after deadlifts Increase weight each round, targeting 80% of 1 rep max in round 4. Target 5-10lbs heavier than on 2/2/17 WOD.
“Christine” 3 rounds for time of 500 Meter row 12 1x bodyweight deadlift 21 box jump 24/20 Scale deadlift weight to no more than 60% of your 1 rep max
Strength/Skill: Power clean & jerk WOD: Grace
CrossFit Games Open WOD 17.2 Several scaling options will be available Alternate WOD: 1—>10—>1 pyramid of Row – calories (reset to zero each round) Goblet squat 55/40 Ball slam 20/15 Sneak Peek for the Week: Tuesday: Grace Wednesday: Christine Thursday: Deadlifts, heavy & double unders Friday: 100 Rep Surprise Saturday: Saturday Suckfest as usual all …
Pyramid Jackie, for time 1000 meter row 50 thruster 45/35 30 pullups 50 thruster 45/35 1000 meter row
Friday Surprise, show up and see the movements Weekend Update: Business as usual this weekend. Doors open at 8:00am on Saturday. Group warmups start every half hour until 10:00am. Basic Intro Workout at 11:00am, your first workout is free. Bring a friend and give CrossFit Cleveland a try. We will have our CrossFit Open 17.2 …
AMRAP in 21 minutes of 21 – KB swing 55/40 15 – Calories on C2 rower 9 – Burpee tuck jump Record total rounds plus additional reps performed in 21 minutes.