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WOD 012215: Continue the PR Dance!


CROSSFIT Strength Press 5@50% 5@60% 3@75% 3@85% 1@95% 1@100%+ WOD 4 RFT 10 C2B Pullups 10 Hang Cleans (135/95) 6 Pistols   BARBELL A. Hang Clean 3RM for the day, then 3@ -5%,3 @ -10% B. RDL 5×5 C. Jerk Dip/drive/supports – 4 sets with 2-3 good drives per set -use ~ 105-110% of max

CROSSFIT

Strength

Press

5@50%

5@60%

3@75%

3@85%

1@95%

1@100%+

WOD

4 RFT

10 C2B Pullups

10 Hang Cleans (135/95)

6 Pistols

 

BARBELL

A. Hang Clean 3RM for the day, then 3@ -5%,3 @ -10%
B. RDL 5×5
C. Jerk Dip/drive/supports – 4 sets with 2-3 good drives per set
-use ~ 105-110% of max jerk

 

BOOTCAMP

WOD 1

8 Minute AMRAP:

4 25 ft Weighted Rope Pulls + Sprint

20 Squats

-1 Min rest-

8 Minute AMRAP

5 Burpees

10 Lateral Box Overs

-1 Min Rest-

WOD 2

8 Minute AMRAP

5 Pull Ups

20 Seated Knee Tucks

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo