WOD - Thursday, 6.25.2015

Hopefully you've noticed the kick-off of a few new things!

After everyone completing the 12 week strength cycle that wrapped last Saturday, we're starting a new cycle focused on the olympic lifts.  

Your week will look like this:
Monday - Squat
Tuesday - Snatch 
Wednesday, Clean/Jerk
Thursday - IWT (Intense, long interval sessions)
Friday - Hero WOD

Time to start putting that power you've developed in our last cycle and meshing it with the speed and explosiveness of the olympic lifts!

 

CROSSFIT
WARMUP


Run 200m
30 Double Unders/60 Singles
Row 250m
10 Burpees

5 Inch Worm + Push Up
High Jump/Broad Jump one length

Review, set up and build up weights for all 3 parts.  


IWT Thursday

Part 1:

3 rounds with 2 minutes rest between rounds of
10 Touch and Go Deadlifts @ 50% of 1RM
2 minute row for meters

-rest 5 minutes-

Part 2:

3rounds with 2 minutes rest between rounds of
15 KB Swings (70/53)
30 Double Unders
Run 400m

-rest 5 minutes-

Part 3:

30 Burpee Pull Ups for time

Scores for part 1=Meters rowed each round. Try to start steady and increase each round.
Standards: (Goal targets)
Men

500+ Open
550+ Regionals
600+ Games

Women
450 - Open
560+ Regionals
600+ Games

Scores for part 2=Total time for each round. Shoot for negative splits.

Scores for part 3=Total time.Scaling:

Part 1: Deadlifts must be unbroken. Scale if neccessary.

Part 2: KB Swings Unbroken. Scale if necessary. 30 Double Unders or 60 singles.

Part 3: Burpee Pull Ups with Band=10 burpees to target+10 pull ups with band for 3 rounds

FITNESS (11AM)

WARMUP
Foot drills + general stretching

WOD 1
Run 1200m for time

WOD 2
4 RFT 8 HSPU, 12 Goblet squats (53/35), 16 Burpee pull up