Wednesday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm
STRENGTH
3 Sets: Hang Power Clean 3 reps + Deficit Deadlift 5 reps
This is at 60-65% of 1RM Power Clean. The deficit DL will be on a 45lb plate and use the same weight as the Hang Power Clean. Complete the DL within 30 seconds of the Power Clean. Rest 2 min between sets.
This is at 60-65% of 1RM Power Clean. The deficit DL will be on a 45lb plate and use the same weight as the Hang Power Clean. Complete the DL within 30 seconds of the Power Clean. Rest 2 min between sets.
WOD
30 min. AMRAP:
21-15-9
Thrusters (75/65)
Alternating DB Snatches (35/20lb.)
21-15-9
Toes-To-Bar
Sit-Ups
21-15-9
Cal Row
Box Jumps(24/20)
30 min. AMRAP:
21-15-9
Thrusters (75/65)
Alternating DB Snatches (35/20lb.)
21-15-9
Toes-To-Bar
Sit-Ups
21-15-9
Cal Row
Box Jumps(24/20)
STRENGTH
3 Sets: Hang Power Clean 3 reps + Deficit Deadlift 5 reps
This is at 60-65% of 1RM Power Clean. The deficit DL will be on a 45lb plate and use the same weight as the Hang Power Clean. Complete the DL within 30 seconds of the Power Clean. Rest 2 min between sets.
This is at 60-65% of 1RM Power Clean. The deficit DL will be on a 45lb plate and use the same weight as the Hang Power Clean. Complete the DL within 30 seconds of the Power Clean. Rest 2 min between sets.
WOD
30 min. AMRAP:
21-15-9
Thrusters (75/65)
Alternating DB Snatches (35/20lb.)
21-15-9
Toes-To-Bar
Sit-Ups
21-15-9
Cal Row
Box Jumps(24/20)
30 min. AMRAP:
21-15-9
Thrusters (75/65)
Alternating DB Snatches (35/20lb.)
21-15-9
Toes-To-Bar
Sit-Ups
21-15-9
Cal Row
Box Jumps(24/20)
STRENGTH
3 Sets: Hang Power Clean 3 reps + Deficit Deadlift 5 reps
This is at 60-65% of 1RM Power Clean. The deficit DL will be on a 45lb plate and use the same weight as the Hang Power Clean. Complete the DL within 30 seconds of the Power Clean. Rest 2 min between sets.
This is at 60-65% of 1RM Power Clean. The deficit DL will be on a 45lb plate and use the same weight as the Hang Power Clean. Complete the DL within 30 seconds of the Power Clean. Rest 2 min between sets.
WOD
30 min. AMRAP:
21-15-9
Thrusters (75/65)
Alternating DB Snatches (35/20lb.)
21-15-9
Toes-To-Bar
Sit-Ups
21-15-9
Cal Row
Box Jumps(24/20)
30 min. AMRAP:
21-15-9
Thrusters (75/65)
Alternating DB Snatches (35/20lb.)
21-15-9
Toes-To-Bar
Sit-Ups
21-15-9
Cal Row
Box Jumps(24/20)
Dropped In on 24 Aug to open gym. Got all squared away. Friendly folks, good space, great place to get in a word away from home.
Greg Clewis
Crossfit Level 2 trainer