CrossFit WOD Wednesday Jan 10th, 2018

 In WOD

Announcements

Upcoming Events at CFR

Jan 6th Weightlifting Clinic with James Tatum
Jan 28th CrossFit Kettle-bell Speciality Course

Sign up today @ CROSSFITREIGNITED.COM under the UPCOMING EVENTS TAB!!

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


#startyourengines #jackie

WU: Reignited Warm Up (No Measure)

A. General Warm Up (Bike, Ski Erg, Row, Run)

B. Dynamic Joint (Movement Prep)

C. Energy System Warm Up (Aerobic/Anaerobic)

D. Specific Movement Warm Up

A: Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
L1/Foundation/Silver Linings

1000m Row

50 Wall Balls (14/10#; 10/9′)

40 Alternating DB Renegade Rows (20/10#)

Video demo for renegade row: https://www.youtube.com/watch?v=PJpTBj4ilZw

Time Cap 15 min

B: Front Squat

B. Front Squat @32×1 tempo

3 Front Squats every 2nd min on the min for 12 minutes (6 sets)

* Build the first three sets, with the goal to go as heavy as you can handle for the final three sets.

Post Workout Cool down & Mobility 20 min

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