CrossFit WOD Tuesday March 13th, 2018

 In WOD

Announcements

Upcoming Clinics at CrossFit Reignited

Sign up at crossfitreignited.com today!

April 7th & 8th – CrossFit Level One Trainer Course

East Coast Wars
June 16th
Male/Female comp (teams of 2)
Sign up through Wodify today!

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


Join Coach Deidre for Olympic Weightlifting Tuesday, Thursday, and Saturday!

WU: Reignited Coach WOD Prep (No Measure)

A: Back Squat

A. Back Squat

Every 2 minutes, for 12 minutes (6 sets):

6-4-2-1-1-Max reps at 4th set’s load

* Goal is 70-85% 1rm

* Build as you go.

* For the 6th set drop down in weight to what you hit for your fourth and perform max reps with FULL range of motion (use a spotter if necessary).

* Record max reps

Coaches Note:

Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.

B: Metcon (Time)

B. For time

Rx

30/20 Calorie Assault Bike or 40/30 Calorie Row/Ski

30 Down Ups (burpee no jump)

30 Thrusters (115/80#)

30/20 Calorie Assault Bike or 40/30 Calorie Row/Ski

L1

30/20 Calorie Assault Bike or 40/30 Calorie Row/Ski

30 Down Ups (burpee no jump)

30 Thrusters (85/60#)

30/20 Calorie Assault Bike or 40/30 Calorie Row/Ski

* No cap

* Coaches stagger athletes in heats to start

Post Workout Cool down & Mobility 20 min

Recent Posts
Contact Us

We're not around right now. But you can send us an email and we'll get back to you, asap.

Not readable? Change text. captcha txt

Start typing and press Enter to search