WOD – Page 285 – 850 CrossFit

WODPage 285

Wednesday 2-21-18

Warmup
500m row
3 rounds
10 hang power snatch 45/35
10 hang squat snatch45/35
10 squat snatch 45/35
2 min rest

Wod
1-1-1-1-1
Hang power snatch
1-1-1-1-1
Hang squat snatch
1-1-1-1-1
Squat snatch

Warmup
50 doubleunders
3 rounds
10 jumping jacks
10 burpees
10 sit-ups
2 min rest

Wod
Make 3 attempts at each of the following:
Max set toes-to-bars
Max set ring dips
Broad jump for distance
Then,
Row 2,000 …

Warmup
400m run
3 rounds
10 deadlift 45/35
10 hang cleans 45/35
10 thrusters 45/35
2 min rest

Wod
Workout 11.2

Complete as many rounds and reps as possible in 15 minutes of:

9 deadlifts 155/105
12 push-ups
15 box jumps, …

Rest day, no open gym. The open is right around the corner. If you haven’t signed up yet, go to games.crossfit.com.

18.0
21-15-9
Alternating Dumbbell snatch 50/35
Burpees over dumbbell

Then
Open skill work
Bring questions about movement standards

Warmup
400m run
3 rounds
10 hang power clean 45/35
10 squat cleans 45/35
10 push jerks 45/35
2 min rest

Wod
Squat clean and jerk
3-2-2-1-1-1-1-1

Warmup
400m run
3 rounds
10 jumping jacks
10 burpees
10 sit-ups
2 min rest

Wod
Workout 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
…

500m row
3 rounds
10 deadlifts 45/35
10 hang power cleans 45/35
10 thrusters 45/35
2 min rest

Wod
“Helen”
3 rounds
400m run
21
KB swings 53/35
12 pull-ups

Warmup
50 double unders
3 rounds
10 SDLHP 35/25
10 KB swings 35/25
10 goblin squats 35/25
2 min rest

Wod
5 rounds
Max calorie row in 60 seconds
Alt Turkish get-ups 50/35 Dumbbells

Complete a total of 40 reps …

Warmup
400m run
3 rounds
10 pull-ups
10 push-ups
10 squats
2 min rest

Wod
Back squat
5-5-5-5-5