WOD - Thursday, 3.3.2016

The next open workout gets released tomorrow night at games.crossfit.com.  We'll all be throwing down again on Saturday.  If you need any special scheduling, please contact us no later than Thursday night.  We anticipate a shorter, less equipment intensive WOD this week, so we will have everyone at the gym and set heats based on that Saturday morning.

CROSSFIT
WARMUP


Walking lunge with twist 2 lengths 5 Squat + thoracic rotation each side, pause at the top for a 3 count

10 side to side leg swings each leg 20 Heidens 5 squat jumps 2 rounds

A) Superset 1) 3x5 Clean Lift Offs (3 seconds up-3 second pause-3 seconds down) starting with empty and increasing weight each set 2) 3x3 Clean Pull Under and Jerk (1 after each pull under) same weight as above * starting with empty and increasing weight each set

B) 3x1 Clean Pull + 1 Pause Clean + 1 Full Clean increasing weight each set

C) 3x1 Clean Pull + 1 Clean

WOD: EMOM for 9 minutes 1 clean @ 75% of C 3 box jump 30/24" 1 rope climb

scale 1 rope climb to 1 strict weighted pull up or 1 very difficult strict banded pull up. Scale up to legless rope climb For weighted pull up hook kb around foot. Scale box jump height up or down. Big classes that have more rope climbers than ropes: stagger on the minute and on the 30 seconds

FITNESS (11AM)
WARMUP

4x 40 sec AD srpint- 40 sec rest,2 rnds of: 2 lengths walking lunges(samson stretch), 10 inch worm + 1 push up, 10 boot straps, 10 beat swings

A) Qual

3 rnds (Qual): 300m row, 3 wall walks (up and down), 2 lengths KB OH walk (35/18), 12 squat press out

B) Wod

15 min AMRAP: 60 squats, 50 situps, 40 box jumps, 30 KB swings, 20 burpees, 10 pull ups