WOD 535


No classes this evening. Open gym from 4pm-6pm.

Potluck at 6:30pm!

Main – CrossFit

Mandatory Work, in suggested order:
Then choose TWO more pieces of the three remaining.

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1 Slow Round of “Clovis”

Run 1 Mile

15 Burpee Pull-ups

Keep the intensity fairly low, but get used to the work.

B. Met-Con

B: Metcon (Time)

For Time:

40 Deadlifts 225/155lbs

30 Bar Facing Burpees

20 Squat Cleans 135/95lbs

10 Bar Muscle-ups

*Use the same bar for both movements. Change the weight yourself in WOD.

C. Interval Work

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

50 Double-unders

50 ft HS Walk

*Rest 45 Seconds

D. Olympic Lifting

D: Clean and Jerk (1-1-1-1-1-1-1)

E. Strength

E: Overhead Squat (3-3-3-2-2-1)

F. Embrace the Suck

F: Metcon (8 Rounds for time)

Every 3 Minutes for 24 Minutes (8 Rounds)

Row 500/400m

**Row AFAP each interval

G. Accessory

Box Jump 8×3 @70% of your max height box jump

Start static for each box jump (No steps, no bounding). Be explosive. Make sure you are adjusting percentages on these if you find a new 1RM in the 7×1 work.


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