Team CFM is headed to “The Ruckus in Columbus” on Thursday! Make sure to drop a card with some motivational words and a treat or two in their bags! Jerky, Trail Mix, some home-made paleo treats or anything really. I’m pretty sure they might even enjoy a non paleo treat or two on the trip home!
Love CrossFit? Read THIS
Level 1 Beginners:
Level 2 Intermediates:
Level 3 Advanced:
6 Rounds of 20 sec Max reps w/ 10 Sec rests for the following movements:
Wall Balls (20# for everyone)
Toes to Bar
KB Swings (2 Pood / 1.5 Pood)
Assault On Weakness Competitor’s WOD: (AS PER THE OUTLAW WAY)
1) 5X3 Clean & Jerk @ 75% – rest 60-80 sec.
Notes: These are not touch and go reps. Reset before each rep.
1) 1X20 Back Squat (Group 3 – 2X10 @ 50% – rest 60 sec.)
Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.
1a) 4X3 Weighted Strict Pullups + ME Kipping Pullups @ 20/10# – rest 60 sec.
Notes: This should be one unbroken set of 3 strict PU then, without dropping off the bar, a max effort set of Kipping pullups.
1b) 4X400m Sprint – rest 60 sec.
Notes: These should be all out efforts. Pacing is not acceptable and degredation of pace is acceptable.
*The recommendation is to rest at least 2-4 hours after the day’s normal conditioning before performing this work. If you cannot rest this long, test your resting heart rate before beginning the normal conditioning work and rest long enough for it to return to within 5 BPMs of that number.
GROUP 5 Conditioning
15 minute AMRAP of:
30 Air Squats
15 HR Pushups