Saturday 1/21/17 - Begin Again


MAIN WOD

W: Pistol Progression

Ground Contacts

M-1: 40 KB/DB Thrusters For Time, Use same weight as last week (1/13)

M-2: Complete AMRAP in 20:00 of:

10 Ring Push Ups (Feet Level w/ Rings)

20 One-Legged Squats, alternating

10 Box Jumps, 36/30"

OPTIONS

Level 2: Complete AMRAP in 20:00 of:

10 Ring Push ups (Modified)

20 One-Legged Squats, alternating (Modified)

10 Box Jumps, 30/24”

L1: Complete AMRAP in 20:00 of:

10 Push Ups

20 Lunges, alternating

10 Box Jumps/Step Ups 24/20”

JAG (Class at 1:00 with Jess)

J-1: 3 Sets:

8-12 WBS 12/11'

6 KB Push Press

1-3 Strict MU/3 toenail transitions

J-2: Snatch with 5sec liftoff

8x2 Every 2:00

Start at 65%

J-3: 40 DB/KB Thrusters for time

Use same weight as last week

J-4: 13.4:

Complete as many reps as possible in 7 minutes following the rep scheme below:

135/95 pound Clean and jerk, 3 reps

3 Toes-to-bar

135/95 pound Clean and jerk, 6 reps

6 Toes-to-bar

135/95 pound Clean and jerk, 9 reps

9 Toes-to-bar

135/95 pound Clean and jerk, 12 reps

12 Toes-to-bar

135/95 pound Clean and jerk, 15 reps

15 Toes-to-bar

135/95 pound Clean and jerk, 18 reps

18 Toes-to-bar...

J-5: 3 sets, each for time:

3 Legless Rope Climbs

Rest 2:00

Scale to 1 LLRC + 3 Rope Climbs -or- 4 Rope Climbs

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Fargo, ND 58104
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ashley@crossfitfargo.com
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