Sunday, February 18, 2018

2018-02-19 WOD


Welcome to the Superman Cycle! During this short 5 week cycle, our focus is going to be performing well in the CrossFit Open! You may be asking, "why is this the Superman Cycle?" Well, no one has the same "give me everything you've got, I can take it!" attitude that Superman embodies. So during the CrossFit Open, we want you to borrow Superman's attitude every week and don't stress about what Dave Castro might throw at us, because if you've been following our programming thus far, you'll be ready for anything! Let those Open announcements bounce off your chest like bullets on the big red "S" and tackle them knowing that you're more powerful than a locomotive and able to leap tall box jumps in a single bound!

Superman Cycle Week 1

AMRAP in 12 minutes:
...6 Clean (115/75#)
...9 Toes to Bar
...12 Box Jumps (24/20")
Then:
...5 minutes to establish 1RM Hang Cluster (Squat Clean Thruster)
Record rounds/reps and heaviest load.


(optional)
2 rounds for skill (NOT for time):
...10 T&G DB Snatch (50/35#)
...10 DB Power Clean (50/35#)
...10 DB Lunges (50/35#)
...10 DB Thrusters (50/35#)
This is technique work. Try to find the right hand off, and grip/foot position.


COMPETITORS

AMRAP in 12 minutes:
...6 Clean (145/100#)
...9 Toes to Bar
...12 Box Jumps (24/20")
Then:
...5 minutes to establish 1RM Hang Cluster (Squat Clean Thruster)
Record rounds/reps and heaviest load.


For time:
...30 cal Row
...Rest 1 minute
...25 cal Bike
...Rest 1 minute
...20 cal SkiErg
Record time.


Every 2 minutes for 6 rounds:
...3 Jerks (start at 75% and build)
Record heaviest load.


3 rounds for skill (NOT for time):
...10 T&G DB Snatches (50/35#)
...10 DB Thrusters (50/35#)
...10 DB Lunges (50/35#)
This is technique work. Try to find the right hand off, and grip/foot position.

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