Wednesday’s WOD

Announcements

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Warm-up

W4: 2 Rounds (No Measure)

3 Rounds

200 M Row

5 Jumping Jacks

5 Grasshoppers

Weightlifting

Clean Pull (3-3)

(80%/3)3

WOD

Metcon (16 Rounds for reps)

For the next five weeks, we will be conducting “On the Minute” training on Wednesdays. Comprised of movements we may see during the CrossFit Games Open (each Friday for the next five weeks), we can fine tune our mechanics of these motions at measured intensity.

C2(CFNE/RX) *Trainer must OKany athlete doing this CAT.

EMOMx 16:

Minute 1: 7 Deadlifts (185/135) + 7 Box Jumps (24/20″)

Minute 2: 15/12 Calorie Bike

Minute 3: 7 Wallballs (20/14# 10ft) + 7 C2B Pull-ups

Minute 4: 15/12 Calorie Row

C3:

EMOMx 16:

Minute 1: 7 Deadlifts (165/115) + 7 Box Jumps (24/20″)

Minute 2: 15/12 Calorie Bike

Minute 3: 7 Wallballs (20/14#9ft) + 7 C2B Pull-ups/Pull-ups (band okay)

Minute 4: 15/12 Calorie Row

C4:

EMOMx 16:

Minute 1: 7 Deadlifts (135/95) + 7 Step-ups (16/14″)

Minute 2: 10/7 Calorie Bike

Minute 3: 7 Wallballs (14/10#) + 7 Jumping Pull-ups

Minute 4: 10/7 Calorie Row
02.22.17 (CFNE/BBB)

After Party

Go over registering for the OPEN & Friday Night Lights!