Thursday, November 02, 2017

2017-11-03 WOD

Hey everyone! Remember, tomorrow (Friday) we begin painting for our Sigma CrossFit Facelift!! There will be a number of renovations to come, even after painting is complete, so please be patient as we try to make sure everyone can still get their workouts in despite the paint/construction... Once we get the paint done, we'll get those Rogue Peg Boards up too!

Wolverine Cycle Week 6

3 RFT, in teams of 3: [RX]
...800m Run
...60/50 Calorie Bike
...70 DB Snatches (50/35#)
*Round robin! Partner 1 starts on run, partner 2 on bike, and partner 3 on snatches, everyone works at the same time! Rotate once all 3 partners have finished their movements until 3 rounds are complete. No one can move on until all 3 partners have finished the current round. Once you have finished your movement, you can help a partner finish theirs!


COMPETITORS

Sigma Strength Protocol: Back Squat
...3x15 reps, build to a daily max
...2x15+ reps (75% of daily max)
Record daily max and load/reps of +sets.


3-5 rounds NOT for time:
...20 Unbroken GHD Hip Extensions
...15 Supermans
...10 Russian Twists


Wolverine RMU Progression:
5 Rounds:
...Max effort Ring Muscle Up
...Rest 1 minute
Record total reps. If 25+ add a weight vest next time.


3 RFT, in teams of 3: [Comp]
...900m Median Run
...60/50 Calorie Bike
...70 DB Snatches (50/35#)
*Round robin! Partner 1 starts on run, partner 2 on bike, and partner 3 on snatches, everyone works at the same time! Rotate once all 3 partners have finished their movements until 3 rounds are complete. No one can move on until all 3 partners have finished the current round. Once you have finished your movement, you can help a partner finish theirs!

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