10/17/11 WOD

Crossfit Endurance Starts Today at 6am. Class will meet in the spin room today at 6am sharp, please get there early to set yourself up on a bike. Here is the Crossfit Endurance Schedule:

Monday- 6am Bike

Tues- 5pm Run

Wed- 9am Run

Thurs- 6am Run/6pm Bike

Fri- 6am Bike

*For those of you not sure how to incorporate Crossfit Endurance in your schedule, Autumn will be going over how to most effectively add to your busy schedule.

WOD

A. Snatch- build to a heavy 1 rep.

B. Clean Grip Dead lift- build from weight you finished on from snatch and build to a heavy 1 rep.

+

(There will be two levels today, there will be no scaling of level II)

Level I

For Time:

30 Presses- (push press or jerk)- 95m/65w

10 Box Jumps- 24m/20w

Run 1,085 m (7 laps)

20 Press- (increase load) 115m/85w

20 Box Jumps

Run 1,085 (7 laps)

10 Press- 135m/95w

30 Box Jumps

Level II

For Time:

30 HSPU

10 Box Jumps- 36″/30″ (add plates to box for height)

Row 1K

20 HSPU

20 Box Jumps

Row 1k

10 HSPU

30 Box Jumps

Posted on: October 16, 2011admin

2 thoughts on “10/17/11 WOD

Leave a Reply

Your email address will not be published. Required fields are marked *