Wednesday 1.20.2016
CrossFit Class Times: 5:30am, 9:00am, Noon, 4:00pm, 5:30pm; Open Gym- 4:00-6:30pm
*We will return to our normal semester schedule next Monday, January 24th
Warm-Up:
3 Rounds (not for time) 10 Pushups 10 Banded Good Mornings 10 Air Squats Shoulder/ Posterior Chain Mobility BBG: A) 5×3 Bent Over Row- Heavy as Possible B) 5x ME Strict HSPU (deficit if more than 10) WOD: ‘Open Workout 14.3’ Complete as many rounds and reps as possible in 8 minutes: |
10-15-20-25-30-35 reps
Deadlifts (weights below) 15 Box Jumps 24/20″ Rx Men: 135-185-225-275-315-365lb Rx Women/ Scaled Men: 95-135-155-185-205-225lb Scaled Women / Scaled Men 2: 65-95-115-135-155-185lb Scaled Women 2: 55-75-95-115-135-155lb Warm-Down: 3xME UB C2B Pull-ups |
(Sx: 3×8 Ring Rows)