Thursday, May 8, 2014

mike balonSIGN-UP FOR THE FRIDAY NIGHT THROWDOWN (5.16.14) 
Divisions:
First Timer: This is your first time doing CrossFit, you will need modification in weight and volume on the workout.
Intermediate:
• Deadlift 155/105
• Power Clean 135/95
• Push Press 95/65
• Thrusters 65/45
• WallBall 14/10
• Modified Pull-up (Blue Band/Green Band)
• Single Unders
RX: 
• Deadlift 225/155
• Power Clean 155/115
• Push Press 135/95
• Thrusters 95/65
• WallBall 20/14
• Chest to Bar Pull-ups
• Double Unders

TODAY’S WORKOUT:
Oly Lift Technique
Split Jerk – Going for form 3×50%, 3×65%, 3×75%
Front Squat- 3×65%, 2×75%, 2×80%, 1×90%, 1×100%

WOD
3 Rounds for time:
30 Kettlebell swings
30 Box jumps 24”/20”
30 GHD Sit-ups
Run 400

L1-Abmat sit-ups, Choose weight and box height
(RX)L2-1.5 pood/1 pood
(RX +)L3- 2 pood/1.5 pood

 

 

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