Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- Reverse banded front squat 6×1 (100%) then 5×5 weighted push ups
- Teams of 2 complete: 30 clean and jerks (135/95#), 150 wallballs (20/14# to 10/9′), 30 clean and jerks (135/95#)
- Complete 5 rounds for time: 2 rope climbs, 4 front squats (185/115#), 2 push presses (185/115#), 4 thrusters (185/115#)
- “Nutrition Challenge” – 4 minutes to run 400m, max burpees immediately into an 800m run; then max consecutive strict pull ups, then max back squats in 3 minutes (65%)
- Bench Press 8×1 reverse banded (100%) then 5×10 floor presses and floor wipers (50%)
- Complete in any order for time: 300 double unders, 100 sumo deadlifts (40%)
CFE Notes: Tune in to the comments to find out what tomorrow’s CFE WOD is with coach Kehl! Sign up in mindbody if you’d like to attend.
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CrossFit Endurance @ 4:30
Take 10 minutes to…
Run 800m
Find your 12 rep max (overhead squat)
Take 10 minutes to…
Run 800m
Find your 8 rep max (front squat)
Take 10 minutes to…
Run 800m
Find your 4 rep max (back squat)
This will be a 30 minute running clock. Each “session” will start when the previous one ends. You will sprint the 800m run…the remaining time on that 10minute clock will be yours to find your OHS, FS, or BS max reps. As soon as that 10 minutes is up, you sprint out the door for your next 800m run.
The workout will start with empty bars but you can have plates at your station before you head out for your first 800m run.
These are “DIRTY” SQUATS…which means they need to be cleaned from the floor to start (unless you have some injury that would prevent a clean/press overhead for the back squat).
I’m altering this WOD some…
10 minutes
800m Run
30 Overhead Squats (95/65)
*If you finish, you get the rest of the time to recover. If not, your score is how many reps you completed.
10 minutes
800m Run
20 Front Squats (135/95)
*If you finish, you get the rest of the time to recover. If not, your score is how many reps you completed.
10 minutes
800m Run
10 Back Squats (185/125)
Same rules as before:
1. These are Dirty Squats (they come from the floor each time…unless you have an injury issue)
2. You will have 1 bar for the entire workout and you are responsible for changing weights
3. This will be a 30 minute running clock. At the end of the 10 minutes, you sprint out the door for your next 800m run.
Oooh Kehl, You’re DIRTY!!!!
CrossFit Endurance
Derek – 65, 135, 155 (Front Squat again)
Dave – 115 (9@155), 155, (7@205), 205×15 (then 13@ 225)
Alexa – 35# Goblet, 65, 75
Moira 18# goblet, 35, 45 (rack)
Steve 95, 135, 155
Sarah W. 35# goblet, 85, 125
Murray 115, 155, 205
Jimbo Rx
Nice Pic Jeanette.