CrossFit WOD Wednesday March 14th, 2018



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June 16th
Male/Female comp (teams of 2)
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CFR Cape Fear, CFR Hampstead, CFR Leland, CFR Wilmington – CrossFit

Saturday’s are the best! Grab a friend and bring them to a Saturday class one time FREE for the 10am community WOD.

WU: Reignited Coach WOD Prep (No Measure)

A: Clean

A. 12 minute ongoing Clock

Hang Squat Clean + Squat Clean (TnG reps)

Every 2 minutes, for 6 minutes (3 sets)

immediately into

Every 2 minutes, for 6 minutes (3 sets)

Squat Clean; 1-2 reps (not TnG reps)

* Work between 75-90% 1rm today

* Record toughest single for the day

B: Metcon (No Measure)

B. Four rounds for quality and skill development (NOT for time)

400m Run (outside)

15 Chest-to-Bar Pull-Ups (coach will provide scale and progression per athlete)

25 Wall Ball Shots (20-30/14-20#; 10’ all)

15 Handstand Push-Ups (coach will provide scale and progression per athlete)

* Coaches use this time to walk around and give corrective feedback to each member for their Pull Up and HSPU progressions… make sure to rotate through!

Time cap 20 min

Post Workout Cool down & Mobility 20 min

Additional open gym accessory work

Coaches write on WHITEBOARD

Four sets of:

Single Arm Dumbbell Row x 6-8 reps each arm @ 2112 (Use a Pronated Grip)

Rest 30 seconds

Standing Single-Arm Dumbbell Press x 6-8 reps each arm @ 2121

Rest as needed

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