Thursday, April 26, 2018

2018-04-27 WOD


Watch the final heat of the Individual Women doing the 2223 Intervals workout from the 2017 CrossFit Games! Pay attention to what they do and what the commentators say, you might be able to pick up some good tips that will help you when we do this (or something like it) tomorrow!



Hulk Cycle Week 4

Muscle Snatch
...3RM
Power Snatch
...4x3 (75%+ of 1RM PS)*
*Start at 75% and increase weight each set.
Record heaviest load.



2017 CrossFit Games 2223-ish
Working in intervals of 2 minutes on, 1 minute off:
...2 Rope Climbs (15')
...10/7 cal Bike
...Max-rep Overhead Squat (115/75#) in remaining time
*4th round extended to 3 minutes of work. Go until 75 reps of OHS are complete.
Record time or total OHS reps.



COMPETITORS

Muscle Snatch
...3RM
Power Snatch
...4x3 (75%+ of 1RM PS)*
*Start at 75% and increase weight each set.
Record heaviest load.



2017 CrossFit Games 2223
Working in intervals of 2 minutes on, 1 minute off:
...2 Rope Climbs (20')
...10/7 cal SkiErg
...Max-rep Overhead Squat (155/105#) in remaining time
*4th round extended to 3 minutes of work. Go until 75 reps of OHS are complete.
Record time or total OHS reps.



Bodybuilding 201812
3 sets
...10 Glute Ham Raises on GHD
...50 ft KB Goblet Duck Walk
3 sets
...6-8 Barbell Front Rack Step Ups
...10 Half Kneeling Band Twist



Reverse Hyper
...3-4 x 15-25 Reps (30-50% of 1RM Back Squat)

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