WOD

Wednesday

CrossFit


For time complete the following

100 Double Unders
15 Power Clean and Jerks (185/135) 
800 meter run
10 Power Snatch (135/95)
600 meter run
20 Deadlifts (245/185) 
400 meter run
10 Shoulder to Overhead (185/135)
200 meter run
100 Double Unders

(for today, sub a 2 minute amrap of double unders versus single unders if needed)


Strength

A1-  Broad Jumps (2 leg take off) 
10 total attempts for max effort

B1 - Deadlift (conventional stance) 
3 x 75%
3 x 80% 
3+ x 85% (leave 2 left in the tank)

C1 - Pause Front Squats
4 sets of 3 reps (pause only on 1st rep.) 
(RPE of 7-8 for these, that means that on a scale of 1-10 with 10 being a max effort and 1 being the easiest possible weight!) 

D1 - Single Leg RDL (use a barbell) 
2 x 15 reps
D2 - Single Leg Calf Raise
2 x 20 reps at tempo 21x0