Great job to everyone who competed at Saturday’s Weightlifting Meet! Here are the results!
WOD for Tuesday 061813 – Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups
3 sets @70% of max reps (ie, if your max set is 10 reps, you’ll do 3 sets of 7 reps)
5 reps @45%
5 reps @55%
3 reps @65%
3 sets of 4 reps @75% 1RM (no more than 3 attempts)
5 Rounds For Time:
15 Overhead Squats (95/65)
Time Cap = 25 minutes
Post Front Squat Loads and Workout Time to Comments
Complete the CrossFit Warmup for 3 rounds BEFORE class begins. During the skill segment, perform 3 sets of Ring Dips. Determine the number of reps for each round by taking 60% of your 1 set max. Rest 2-3 minutes between sets. If you don’t have ring dips, use the following scaling sequence and determine the same: pushups – ring pushups – bar dips – ring dips.
For the strength segment, follow the warmup progression and then complete 3 sets of 4 reps at 75% 1RM. Rest 2-3 minutes between work sets. The entire strength segment shouldn’t take longer than 20 minutes. Keep those elbows up!
The conditioning workout is a CrossFit Benchmark WOD. The bar for OHS should be taken from the floor to start each round. There is a 25 minute time cap. If you’re unsure of your capacity to finish with 400m runs, consider shortening them to 200m or 300m each.