See… Nobody Died Today During Wall Ball Shots…
But Today…
Today… Everyone Will Be Performing Box Jumps During The MetCon…
Only 30 Reps… But Still… The Box Could Easily Slip & Slide On The Concrete…
Make Sure You Perform Today’s Box Jumps On The Rubber…
ALRIGHT… HERE WE GO!!!
Strength…
***Ask Coach If You’re Given The “OK” To Split Jerk Before You Start Split Jerking!!!***
Every Min On the Min x 3 Mins:
5 Push/Spit Jerks @ 60% of your 5 Rep Max
Every Min On the Min x 2 Mins:
5 Push/Split Jerks 65% of your 5 Rep Max
***Then…***
20 “Un-Broken” Strict Presses @ 20 Less Than Your 5 Rep Max
MetCon…
WOD 1…
“BodyWeight STOHs…”
***Shoulder To OverHeads… From Rack… Rx’d: M&F-Body Weight…***
***Box Jumps… Rx’d: M-30″/24″…***
15 Min TIME CAP!!!
—————————————–
For Time:
10 Body Weight “STOHs”
15 Box Jumps
10 BW “STOHs”
15 Box Jumps
10 BW “STOHs”
1,000 Meter Row… TIME!!!
—————————————–
***OR…***
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WOD 2…
“DB Hang Power Clean & STOHs…”
***DumbBells… Pick Your Poison… Think Back To When We Performed The CrossFit Games Open WODs A Few Weeks Back…***
***Box Jumps… Rx’d: M-30″/24″…***
15 Min TIME CAP!!!
—————————————–
10 DB Hang Power Clean & “STOHs”
15 Box Jumps
10 DB Hang Power Clean & “STOHs”
15 Box Jumps
10 DB Hang Power Clean & “STOHs”
800 Meter Run… TIME!!!
3…2…1…GO!!!
4.11.2018 WOD & Scores…
RainCrossStrengthandConditioning 