CrossFit WOD Friday September 29th, 2017

 In WOD

Announcements

ILM CLOSED SATURDAY & SUNDAY for CrossFit Level One Trainer Course

* See wodify for updated class times and schedule

OFFSITE Endurance WOD Saturday Morning @7:30 am (Wrightsville Beach Park)

CFR Cape Fear, CFR Hampstead, CFR Leland, CFR Wilmington – CrossFit

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TGIF… reminder Saturday & Sunday ILM will be hosting the CF Level 1 Trainer Course. See Wodify for updated schedule.

Warm-up

15 min continuous effort of…

250m Row @22 stroke rate

20 Air Squats

250m Row @24 stroke rate

15 Goodmornings (pvc)

250m Row @26 stroke rate

10 Side Lunges

*Alternate rowing with a partner. (It’s ok to use a bike or Ski erg if equipment is taken but make sure to get at least one set at each stroke rate (22/24/26)

A: Sumo Deadlift

A. Sumo Deadlift; build to a 5 rep max

min 1-10

work on skill development off the tip video below

min 10-20

5 on the 2nd min for 5 sets (build to hard effort 5 UB reps)

Sumo Deadlift Tip Video:

https://www.youtube.com/watch?v=PQ3A_HmfQyk

B: Metcon (Time)

B. 12 min EMOM

Rx

Odd – 10 Power Clean (135/95#)

Even – 15 Burpees to 6″ target (open standard)

L1

Odd – 5-10 Power Clean (75-95/55-65#)

Even – 6-15 Burpees to 6″ target (open standard)

* Rx record the SLOWEST time for each the burpees and power clean. Add these two times together for your score

* L1 move for quality and maintain aerobic output

* Cap yourselves at :45 sec if unable to perform the work required

Post Workout Cool down & Mobility 20 min

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