Sunday, March 19, 2017

2017-03-20 WOD

Well, now that we're 4 weeks into the OPEN, it looks like we're going to have thrusters in 17.5! So far, every single CrossFit OPEN has ended with thrusters! However, unlike the thrusters in the picture above, I've got my money on dumbbell thrusters this year...


Superman Cycle Week 5

4 rounds of:
...400m run
...15 Ring Dips
...10 Back Squats (165/115#) from the floor
...Rest 1 minute
Time cap of 24 minutes. Post time.


COMPETITORS

4 rounds of:
...400m run
...15 Ring Dips
...10 Back Squats (205/145#) from the floor
...Rest 1 minute
Post time.


For Time:
...100m Sandbag Carry (60/40#)
...100m Sled Drag (80/60#)
...100m Sled Drag (80/60#) Sandbag Carry (60/40#)
...50m Sandbag Carry (60/40#)
...50m Sled Push (100/80#)
...50m Sled Push (100/80#) Sandbag Carry (60/40#)
*Sandbag can be held any way you choose, but it must be held (can't be carried on the sled). Post time.


Snatch Cycling Progression
...Build to a daily max power snatch
Then,
Every 90 Seconds for 3 rounds:
...8/6 Calorie Bike SPRINT
...10 Unbroken T&G Power Snatch (60% of daily max)
*Post heaviest load and total reps completed. If you hit at least 80% of the total reps, add a round to the progression next time (up to 5 rounds total). No gaming it! Sprint the calories and then immediately do as many quality unbroken reps as possible (up to 10 per round). No resting in the overhead position or the rack.


Deadlift
...3x5 build to a daily max
...2x5 (80% of daily max)
Post heaviest load.

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