Friday’s WOD – November 20th

We can’t wait to see  all of you tonight at Craft brewing Co. for our CrossFit Uncensored “HAPPY HOUR”! Starting at 7:30 – ? Come with cash in hand for some of Joe’s famous taco’s! $5 a plate!

 

DAY FIVE/ FRIDAY/NOVEMBER 20th
Warm-up (0:00 – 3:00):
The Pizza Game (start clock 3 minutes):

Mobility & Dynamics (3:00 -21:00) :
Trainers Standard

Mechanics/ Form Weightlifting/Set-up: (21:00 -27:00)
Sumo Deadlift High pulls
2 X10 (with class)

*Advance/Intermediate – add weight or empty bar/ Beginner – PVC pipe

CrossFit One (demo) add to website
https://youtu.be/CfyB8jAZTyw

WOD Demo/ Mechanics/ Skill(27:00 to 35:00)
Box Jumps

WOD/ MODERATE/ GW:35:00 – 47:00
CAT ONE:
In front of a clock set for 12 minutes:
1 minute of 30/24-inch box jumps
1 minute of 135/95-lb. sumo deadlift high pulls
2 minutes of box jumps
2 minutes of sumo deadlift high pulls
3 minutes of box jumps
3 minutes of sumo deadlift high pulls
CAT TWO:
In front of a clock set for 12 minutes:
1 minute of 24/20-inch box jumps
1 minute of 115/80-lb. sumo deadlift high pulls
2 minutes of box jumps
2 minutes of sumo deadlift high pulls
3 minutes of box jumps
3 minutes of sumo deadlift high pulls
CAT THREE:
In front of a clock set for 12 minutes:
1 minute of 24/20-inch box jumps
1 minute of 95/65-lb. sumo deadlift high pulls
2 minutes of box jumps
2 minutes of sumo deadlift high pulls
3 minutes of box jumps
3 minutes of sumo deadlift high pulls

The intended stimulus is continuous repetitions without unacceptable breakdown in form. The load and height have been decreased to enforce this.

CAT FOUR:
In front of a clock set for 15 minutes:
1 minutes of 20-inch/16-inch* box jumps
1 minute of 65-lb./45-lb.* sumo deadlift high-pulls
1 minute of rest
2 minutes of 20-inch/16-inch* box jumps
2 minute of 65-lb./45-lb.* sumo deadlift high-pulls
2 minute of rest
3 minutes of 20-inch/16-inch* box jumps
3 minute of 65-lb./45-lb.* sumo deadlift high-pulls

After Bash:

Tabata
Bike /Row
20 seconds of work/ 10 seconds of rest
8 cycles