CrossFit WODs for 7/30/2016

Yoga will continue today at 8am.  Last week, we saw a lot of balance work, core work, and yoga versions of deadlifts.  The skill transfers are fantastic.

After yoga, we will have our regular Competition class.  This class is 1.5 hours long and is designed prepare you for local Competitons.  For those who have never attended the class before, there is an expectation of skill, strength, and ability.  The volume requires a certain level of fitness to handle and be affective.  If you want to attend, ask a coach if you are ready.  Competition Class now requires coachs’ permission to attend the first time.

At 11:00am we have our Regular CrossFit class.  This is the same as every CrossFit class throughout the week with standard scaling.

8:00am – Yoga

9:30am – CrossFit Competition Class

WOD #1
E2MOM 10 Min:
Back Squats
3, 3, 3, 3, 3 (85%)

WOD #2:
21, 15, 9
Thrusters (95/65)
3, 2, 1
Legless Rope Climbs

WOD #3
Partner WOD:
AMRAP 10 Min:
P1: Row 200M
P2: Max Rep Clean and Jerk (155/105)
Partner Parking Lot Spring before partners switch Movements

11:00am – Regular CrossFit Class

Partner WOD:
AMRAP 10 Min:
P1: Row 200M
P2: Max Rep Clean and Jerk (115/75)
Partner Parking Lot Spring before partners switch Movements