WOD - Friday, 2.11.2016

Did Everyone catch Coach Keith (along with the rest of the coaching staff( on CrossFit.com yesterday?

Did Everyone catch Coach Keith (along with the rest of the coaching staff( on CrossFit.com yesterday?

CROSSFIT
WARMUP


4x side shuffle 4x high knees 2x side shuffle into kossacks 12 beat swings 10 arm circles (forward/ back/ across chest)

Barbell Cycling: EMOM for 5 min: 7 Clean and Jerks Rest 2 min EMOM for 5 min: 5 Clean and Jerks Rest 2 min EMOM for 5 min: 3 Clean and Jerks + 5 burpee over bar TNG, Weight should be challenging but manageable and increase every time the reps go down.

WOD
With a partner: Complete 80 bar facing burpees while your partner holds 185/125# in the front rack position Complete 80 box jumps 24/20" while your partner hangs from the bar Row 80 calories while your partner holds 95/65 overhead

Set up two different bars: 95/65# on the ground 185/125# in the rack Switch holding and moving as necessary. Overhead hold is at Overhead Squat Grip width. Dont forget to breathe! This should take around 20 mins, plan accordingly

FITNESS (11AM)

WARMIUP
partner row/skill: 200m/bar hang, 200m/bottom of the squat, 200m/front plank, 200m walking samson stretc

A) WOD 1

8 min AMRAP: 10 burpees, 30DU, 15 RKB swings(70/53)

B) WOD 2

3 RFT: 20m farmers carry (53s/35s), 15 burpee to a plate, 20m walking lunge, 15 ground to OH