Dscn2813

WODs

Warm Up:

EMOM 8Min: Odd:2/2/2 Press, Push Press, Push Jerk (Increase weight every round) Even: 10Dynamic calves, 10 10 Mountain Climbers

Clean & Jerk : 1 Rep Max

Record your best Clean & Jerk 1 Rep Max lift.

20 min Find your 1 RM for the day

View Results (6)

CrossFit:

Chipper: Shoulder Press, 400 m, Push Press and 3 more

For time: 21 Shoulder Press, 95/65 lbs Run, 400 m 15 Push Press, 135/95 lbs Run, 400 m 9 Push Jerks, 185/135 lbs Run, 400 m

Goal: Sub 10 min

View Results (6)

Aerobic Capacity:

Row : 2 mins/1:30/1 min/30 secs/2 mins/1:30/1 min/30 secs

Each for distance: Row, 2 mins Row, 1:30 Row, 1 min Row, 30 secs Row, 2 mins Row, 1:30 Row, 1 min Row, 30 secs Rest as needed between efforts.

Row 2 min Rest 2 min Row :90 sec Rest :90 sec Row 1 min Rest 1 min Row :30 sec Rest 5 min Repeat

View Results (1)

Post Workout:

Easy Row/Ride/Jog to 20 min Banded Shoulder Stretch :90 sec/side GHD Sit Up 3 x 10-15 reps