Here is your chance to Rx the weight on one of these Benchmark workouts without the pressure of the clock. You are permitted to increase at any time up to rep 15. If you have a good Rx'd time already, feel free to go heavy. Record heaviest weight used for at least 15 reps.
Warmup: CrossFit Warmup, 10 reps each x 3 rounds
AfterWOD: Coach's Choice
Here is your chance to Rx or Jack Fran without the pressure of the clock. If you have a decent RX'd Fran time, feel free to increase the weight of your bar and/or do chest to bar pull-ups. Today is the day to go heavier/harder than normal and focus on form, or rep strategy in an attempt to improve your next full on Fran.
Deadlift weight is equal to your bodyweight or 50% of your 1 rep max, whichever is lower. Pause for a full second upon returning the bar to the ground, no tap and go. Use an abmat for a depth target for strict pushups. Scale concentric(lifting) from knees then raise to a strict plank position before starting the eccentric(lowering)
AfterWOD: 69 of something, Happy Birthday Bob Gray!
Begin with a light bar and increase weight to find your 1 rep max. Perform 2 or 3 singles at each weight before increasing weight, focusing on perfect form and technique. Do not increase weight above the point when your form and technique begin to fail.
**Please be on time for the start of your warmup. Following the warmup, you will work as a group to review and practice with an empty bar before adding weight. There is no time component to this workout, rest as needed between sets.
Warmup: CrossFit Warmup 12 reps each x 2 rounds
Mobility: 2 minutes squat stretch and wrist stretch
AfterWOD: Max wall ball shots in 5 minutes, with 5 burpees at the beginning of each minute.
5 squat clean and rest for the remainder of the minute
55 reps in total
Start with a weight equal to approximately 50% of your 1 rep max. You may increase or decrease the weight at any point during the workout. If you change weight, take the entire next minute and begin at the beginning of the next full minute. Record the top weight used for at least 4 consecutive rounds (20 reps).
6 minutes - max double unders
5 minutes - max crossover pushups
4 minutes - max KB swings
3 minutes - max burpee pullups
30 seconds rest between rounds, just enough time to record your reps and reset the clock. Show up on the hour or half hour, as usual, to begin your warmup. There are no mid-WOD starts, everyone starts together as a group. Time your arrival and warmups accordingly.
Sneak Peek for the Week:
Tuesday: Squat cleans, EMOM, 55 total reps,
Wednesday: Running, rain or shine
Thursday: Clean and Jerk, heavy singles
Saturday: Partner WOD or 1/2 Marathon Ruck at 10:00am
You can do any of the workouts from the past 7 days, as well as Saturday 4/9's WOD if you don't plan on coming that day. If you've done all the workouts in the past week, you should ale a rest day or mobility work.
jump over bar 4 reps after each set, two foot takeoff & two foot land. Rest as needed between rounds. Begin the 1st round at approximately 60% of your 1 rep max, the 2nd round at approximately 70% of your 1 rep max, the 3rd round at 80% of your 1 rep max and your 4th round at whatever weight you choose as long as form allows.
KB press - 1 arm, 5 reps R & L
To be performed after each round of deadlift 5-3-1s. Increase weight to find 5 rep max with each arm. Rest as needed between rounds.
Warmup: 3 rounds, 300 meter row, 20 high knees, 15 squats, 10 piked pushup, 5 deadlift(increasing weight)