16 October 2018

 
View this post on Instagram
 

WEDNESDAY 171011 On a 15-minute clock, for max reps each round: From 0:00-3:00, run 400 meters, then pull-ups in remaining time —Rest 1 minute From 4:00-7:00, run 400 meters, then clean and jerks in remaining time —Rest 1 minute From 8:00-11:00, run 400 meters, then pull-ups in remaining time —Rest 1 minute From 12:00-15:00, run 400 meters, then clean and jerks in remaining time - Men use 155-lb. barbell Women use 105-lb. barbell - Scaling this WOD If you are unable to complete a 400-m run in less than 2 minutes, reduce the distance. Choose a pull-up option that allows you to complete 10 consecutive reps in your warm-up. For the clean and jerks, select a load with which you can perform fast singles. Strive to complete at least 8 clean and jerks in each round. Watch the Warm-up With Chris Hinshaw video as well as the Power Clean and the Push Jerk in the CrossFit Journal prior to starting this workout. - Beginner On a 15-minute clock, for max reps each round: From 0:00-3:00, run 200 meters, then ring rows in remaining time —Rest 1 minute From 4:00-7:00, run 200 meters, then clean and jerks in remaining time —Rest 1 minute From 8:00-11:00, run 200 meters, then ring rows in remaining time —Rest 1 minute From 12:00-15:00, run 200 meters, then clean and jerks in remaining time - Men use 75-lb. barbell Women use 55-lb. barbell - If able to complete a 200-m run in less than 1 minute, perform a 300-m run each round. Experiment with foot position for the ring row. Moving the feet further away from the rings will increase difficulty. Choose a position that allows you to complete your first set of 10 without rest. Practicing good technique during the clean and jerk is more important than loading for the beginner. - Intermediate On a 15-minute clock, for max reps each round: From 0:00-3:00, run 400 meters, then pull-ups in remaining time —Rest 1 minute From 4:00-7:00, run 400 meters, then clean and jerks in remaining time —Rest 1 minute From 8:00-11:00, run 400 meters, then pull-ups in remaining time —Rest 1 minute From 12:00-15:00, run 400 meters, then clean and jerks in remaining time - Men use 115-lb. barbell Women use 75-lb. barbell - (continues in comments)

A post shared by  CrossFitWOD (@crossfitwod) on


Workout of the Day

On a 15 Minute Clock:

Minutes 0-3: Run 400 M. + ME Pullups, 

Minute 3-4: Rest

Minutes 4-7: Run 400 M. + ME Clean and Jerk (155/105)

Minute 7-8: Rest

Minutes 8-11: Run 400 M. + ME Pullups, 

Minute 11-12: Rest

Minutes 12-15: Run 400 M. + ME Clean and Jerk (155/105)

1 comment (Add your own)

1. savidavainuqi wrote:
http://doxycycline-cheapbuy.site/ - doxycycline-cheapbuy.site.ankor onlinebuycytotec.site.ankor

Thu, November 8, 2018 @ 2:27 AM

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.

Email Us
50 Main St
PO Box 146
Cortland, NY 13045
(607) 299-4926
Open Hours:
Mon-Fri- 5:30am-10:00am, 4:30pm-7:30pm
Sat.- 8:00am-11:00am

Map - Location

Contact Us

Email Us
50 Main St
PO Box 146
Cortland, NY 13045
(607) 299-4926
Open Hours:
Mon-Fri- 5:30am-10:00am, 4:30pm-7:30pm
Sat.- 8:00am-11:00am