3/31/14 WOD

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Bringing back Benchmark Wednesday’s!  For the next 22 weeks we will be going through every Crossfit benchmark workout known as “The Girls”.  “Why are the workouts named after Girls?”  Coach Glassman, the founder and President of Crossfit explained it best.  “I want to explain the workout once and then give it a name.  I thought that anything that left you flat on your back, looking up at the sky asking ‘what just happened to me?’ deserved a females name.

Both our Function and Drive groups will be going through each benchmark with scaling options available.  For those that are currently in the “Function” group and can complete each benchmark as Rx’ed it’s time to step into the “Drive” group…enjoy!

FUNCTION

A.  Power Clean- build to a tough single in 8 minutes.

B.  AMRAP Power Clean @ 85% of max from A in 4 minutes.

C.  8 Rounds for time of:

10 Box Jumps-24/20

5 Strict Pull-ups

5 Burpees

 

DRIVE

A.  7 x 1 Snatch from blocks (just above knee) work to max for the day- rest 90 sec.

B1.  3 x 3 Snatch Grip Behind the neck Push Press + 2 OHS- heaviest possible; rest 90 sec.

B2.  3 x 3 Three Stop Snatch Pull (w/ 2 count pause at each stop)- heaviest possible; rest 90 sec.

C.  7 Rounds for time of:

15 Wall Ball-20/15 (10’/9′)

10 HR Push-ups

5 Strict C2B Pull-ups

 

Posted on: March 30, 2014admin

2 thoughts on “3/31/14 WOD

  1. I love the idea of going through all of the benchmark WODs and am excited to do it. I just have one request. Please don’t begin with Fran. After 14.5 I think we could all use a break from thrusters. 🙂

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