WOD - Tuesday, 10.27.2015

CROSSFIT
WARMUP

Row 20 Calories
5 Inch Worms with Push Up
Crab Walk 12 ft./Reverse Crab Walk 12 ft

With an empty bar:
10 Power Cleans
10 Push Jerks
10 Power Clean and Jerks

IWT

Part 1
Perform each set at max effort. Score equals times to complete each.

15 Power Clean and Jerks (165/115)
-rest 1 minute-
15 Power Cleans (165/115)
-rest 1 minute-
15 Shoulder to Overhead (165/115)

-rest 5 minutes-

Part 2
3 rounds with 2 minutes rest:


10 Deadlifts (165/115)
10 Burpees Over the Bar
1 minute Row for Calories

-rest 5 minutes-

Part 3:

Max Plank Hold for time 45/25#

Yes, the same weight should be used for the entire work out. Yes, the deadlift will be easier for you than the shoulder to overhead and maybe some of the other movements. Unless you have an injury or specfic situation, try and stick with the same weight.

FITNESS (11AM)
WARMUP

110 leg swings in each direction, 10 boot straps, 600m row, 1 min couch strech, 15 beat swings

3 rounds for Quality: 5 strict toes 2 bar, 1 min plank, 12 KB squat push outs, 8-8 KB high pulls

4 RFT: 40 Air squats, 20 Sit ups, 10 wall balls, 200 m run