WOD: August 1st, 2018

WOD

Fitness
AMRAP, 12 mins
10 Barbell Front Rack Lunges 45/35
20 Supermans
40 Power Jumps

Scaled
AMRAP, 12 mins
10 Barbell Front Rack Lunges 75/50
20 Supermans
40 Double Unders (PJ: 2-1)

RX
AMRAP, 12 mins
10 Barbell Front Rack Lunges 95/65
20 Supermans
40 Double Unders

Split Jerk 5×4

Split Jerk for load:
#1: 4 reps
#2: 4 reps
#3: 4 reps
#4: 4 reps
#5: 4 reps
*ascending in weight.

The focus here is quality over weight, if this movement is new to you lets focus on learning the technique and not going heavy. Quality over weight.

General Warm-Up & WOD Prep

Crossover Symmetry
400 M RUN/5OO M Row/15 cal AD
Couch Stretch 90 sec (ea side)
Bridge w/ KB OH Ext.
Single Leg RDLs x20

Split Jerk Practice
Find your stance
body weight split
PVC Split Jerk
Empty Barbell Split Jerk

WOD Prep (Movement Standards)
Barbell Front Rack Lunges
Supermans
DUs or PJs

Announcements

NEW ADDRESS: 3120 44th Ave N

Friday, August 3rd
Bring A Buddy Day

Saturday, August 4th
10am Introductory Class Cancelled

Friday, August 10th
Friday Night Lights
Location: Crossfit 727

Accessory/HIIT/ROMWOD

1.
“Bro session”
Grab a ‘bro’ and alternate below:
5 sets, max unbroken rev. strict pull ups
*Limit rest to 2 mins max between sets

2.
ALL OUT!
Tabata AD

3.
ROMWOD