Today, we continue with Masters Qualifier WOD #2. Susan will be there at 11am to perform the WOD with the class.
9:30am – CrossFit Competition Class
WOD#1
Max Effort in 10 Minute
Squat Clean
Push Jerk
Split Jerk
WOD#2
For Time:
Row 1000m
then . . .
100 Bar Facing Burpees (perform 20 DU’s every 10 burpees)
WOD#3
4 Rounds for Reps
1 Min Ring Dips
1 Min Hang Power Cleans (95/65)
1 Min Box Jumps
1 Min Rest
11:00am – Regular CrossFit Class
WOD #1
Row 1000m for time
Then . . .
50 Bar Facing Burpees
WOD #2
Masters Qualifier WOD #2
Complete as many reps as possible in 5 minutes of:
5 muscle-ups
10 cleans (155/105)
12:30pm – Yoga with Janna
Scaling:
Platinum: As written above.
Steel:
WOD #1
Row 1000m for time
Then . . .
35 Bar Facing Burpees
WOD #2
Masters Qualifier WOD #2
Complete as many reps as possible in 5 minutes of:
5 muscle-ups
10 cleans (135/95)
Brass:
WOD #1
Row 1000m for time
Then . . .
25 Bar Facing Burpees
WOD #2
Masters Qualifier WOD #2
Complete as many reps as possible in 5 minutes of:
5 Hand Release Pushups (may be from knees or with AbMat)
10 cleans (135-115/95-65)
Bronze:
WOD #1
Row 1000m for time
Then . . .
25 Burpees
WOD #2
Masters Qualifier WOD #2
Complete as many reps as possible in 5 minutes of:
5 Pushups (may be from knees or with AbMat)
10 cleans (95-75/65-55)
Masters:
Complete as many reps as possible in 5 minutes of:
5 Ring dips
10 cleans (135/95)
Scaling:
Platinum: As written above.
Steel:
WOD #1
Row 1000m for time
Then . . .
35 Bar Facing Burpees
WOD #2
Masters Qualifier WOD #2
Complete as many reps as possible in 5 minutes of:
5 muscle-ups
10 cleans (135/95)
Brass:
WOD #1
Row 1000m for time
Then . . .
25 Bar Facing Burpees
WOD #2
Masters Qualifier WOD #2
Complete as many reps as possible in 5 minutes of:
5 Hand Release Pushups (may be from knees or with AbMat)
10 cleans (135-115/95-65)
Bronze:
WOD #1
Row 1000m for time
Then . . .
25 Burpees
WOD #2
Masters Qualifier WOD #2
Complete as many reps as possible in 5 minutes of:
5 Pushups (may be from knees or with AbMat)
10 cleans (95-75/65-55)
Masters:
Complete as many reps as possible in 5 minutes of:
5 Ring dips
10 cleans (135/95)