STRENGTH/SKILL
3-3-3-3-3-3-3
Jerks. Take the first 3 sets from the floor, and the rest from the rack. Don't jerk over 75%...work on speed.
WOD
Row / Run 5 Miles.
Run x 1 mile
Row x 1600m
Run x 1 mile
Row x 1600m
Run x 1 mile
TUESDAY (14 FEB 17)
OPEN WOD 15.3
Complete as Many Rounds as possible in 14 Minutes.
7 x Muscle Ups (Rings if able....Bar if not)*
50 x Wall Balls (20-10' / 14-9')
100 x Double Unders
If you do not have Muscle Ups then sub chest to bar pull-ups, or regular pull-ups.
*If you simply do not have the equipment to do Muscle Ups, then sub for 15 Chest to Bar Pull-ups.
Complete as Many Rounds as possible in 14 Minutes.
7 x Muscle Ups (Rings if able....Bar if not)*
50 x Wall Balls (20-10' / 14-9')
100 x Double Unders
If you do not have Muscle Ups then sub chest to bar pull-ups, or regular pull-ups.
*If you simply do not have the equipment to do Muscle Ups, then sub for 15 Chest to Bar Pull-ups.
MONDAY (13 FEB 17)
STRENGTH
FOR TIME:
Dead Lift
30 x (185/95)
25 x Double Unders
25 x (225/135)
25 x Double Unders
20 x (275/185)
25 x Double Unders
15 x (315/205)
25 x Double Unders
10 x (365/225)
25 x Double Unders
5 x (405/255)
***Only go to about 85% of your 1RM.
BLACK & GOLD CROSSFIT WILL BE RUNNING THE OPEN THIS YEAR. When you sign up, type in: "Black & Gold CrossFit" in the Affiliate search box. Times and Locations to follow.
FRIDAY (10 FEB 17)
Locations
-3rd Floor Weight Room
-62' Room
STRENGTH
- 4 x 5 Front Squat
- 4 x 5 Dead Lift
WOD
5 Rounds for Time
10 x Dumbbell Thrusters (50/35)
20 x Cal Assault Bike
THURSDAY (09 FEB 17)
Locations
-3rd Floor Weight Room
STRENGTH
6 x 6 Push Jerk
WOD
12 MIN AMRAP
3 x Bar Muscle Ups
7 x Squat Clean (185/115)
20 x GHD Sit-ups
-3rd Floor Weight Room
STRENGTH
6 x 6 Push Jerk
WOD
12 MIN AMRAP
3 x Bar Muscle Ups
7 x Squat Clean (185/115)
20 x GHD Sit-ups
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