WOD
6 Rounds for Time:
10 x Deadlift (225/155)
10 x Wall Balls (20/14)
10 x Toes 2 Bar
10 x Box Jump Overs
SKILL
Jerk (Split or Push...whichever you use):
6 Sets (2-3 Reps). Do not exceed 55-65%. You are working on speed.
WEDNESDAY (22 FEB 17)
WOD
3 Rounds
24 Cal Row
21 Hang Power Clean (115/80)
18 Step Back-Lunge (115/80)
15 Over the bar Burpees.
TUESDAY (21 FEB 17)
Location
-The Buckner Functional Fitness Room Open TODAY!
WOD
50 Cal Row "Buy In"
5 Rounds of:
-10 Snatch (95/65)
-10m Overhead Walking Lunge (95/65)
-10 Burpees over the Bar
-10m Overhead Walking Lunge (95/65)
50 x GHD Sit-up "Cash Out"
FRIDAY (17 FEB 17)
WOD
WOD
9 MIN AMRAP
10 x Clean (135/95)
10 x Burpees Over the Bar
10 MIN REST
Stairway to Heaven Challenge: 12 Minutes, run as many up & down laps as you can.
REMEMBER TO SIGN UP FOR THE CROSSFIT OPEN. When asked for you affiliate: Type in Black & Gold Crossfit. We will look to run the workouts in the new Functional Fitness Room (Opening Tuesday).
WOD
9 MIN AMRAP
10 x Clean (135/95)
10 x Burpees Over the Bar
10 MIN REST
Stairway to Heaven Challenge: 12 Minutes, run as many up & down laps as you can.
REMEMBER TO SIGN UP FOR THE CROSSFIT OPEN. When asked for you affiliate: Type in Black & Gold Crossfit. We will look to run the workouts in the new Functional Fitness Room (Opening Tuesday).
THURSDAY (16 FEB 17)
21-15-9-3
Dumbbell Thrusters (50/35)
Chest to Bar Pull-ups*
Scale to regular pull-ups, or rows as needed.
REMEMBER TO SIGN UP FOR THE CROSSFIT OPEN. When asked for you affiliate: Type in Black & Gold Crossfit. We will look to run the workouts in the new Functional Fitness Room (Opening Tuesday).
Dumbbell Thrusters (50/35)
Chest to Bar Pull-ups*
Scale to regular pull-ups, or rows as needed.
REMEMBER TO SIGN UP FOR THE CROSSFIT OPEN. When asked for you affiliate: Type in Black & Gold Crossfit. We will look to run the workouts in the new Functional Fitness Room (Opening Tuesday).
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