160903 ~ Labour Day Weekend!!!

The last weekend of summer....how are you going to enjoy it?!?! Hopefully you will be joining us for a couple of WODs before your last little bits of fun in the sun!!! The new cycle started this week....no rest for the wicked and focused!  If you missed a session this week.....today is your day to make it up!

Make Up Saturday:

Monday: 

EMOM x 16 min: Even: Clean (Full) & Jerk: 3 @ 60/65/70%, 5 x 2 @ 75%

 Odd: ME UB T2B (Stop @ 12

Tuesday:

Backsquat

Every 2 min  x 10 min:

5 @ 65/75%

5+ @ 85%

 Then….

Pause Squats (3s in the hole)

3x 5 @ 65%

Wednesday: 

Every 2 min

Hang Power Clean + 2 Push Jerk w/ 3s pause in the dip

 3 @ 50/60%

3 x 3 @ 70%

Thursday:

Every 2 min x 16 min Alternating (90s work:30 rest/transition)

 a. 30s ME Shoulder Press @ 75% + 30s ME Kipping HSPU

b. Heavy Sled Push (135/95) Increasing by 25/15# each rnd

Friday:

Bench Press

Every 2 min  x 10 min:

5 @ 65/75%

5+ @ 85%

 Then….

Pause Bench (3s contact with your chest)

3x 5 @ 65%

Conditioning:

“White”

    5 Rounds For TIme

    3 Rope Climbs (15 ft)

    10 Toes-to-Bar

    21 Overhead Lunges (45 lb plate)

    400 Meter Run

 20 Min Cap

 “White” was the first female Hero WOD, published on CrossFit.com in 2011

Cash Out:

Mobilize & Socialize!!

No comments (Add your own)

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.