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Blog Wednesday, 1.20.2016

Blog

Wednesday, 1.20.2016

  • by rbwrv
  • January 20, 2016

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)