Wednesday 2.24.16 WOD NOTES

Join us for CrossFit Main Line’s
viewing of “Froning, The Fittest Man On Earth”
When: Wednesday 2.24.16 7:30pm
Where: CrossFit Main Line – Wayne
What: Movie + Pizza + Beer!

Competition Wednesday!

Mobility: None

Complete extended barbell warm up as mobility, making Athletes hold positions.

Dynamic Warm Up: 5min

Movement Demo: 5min

WOD #1: 20min

0:00 – 20:00
3 Rounds
1 Heavy Clean Complex
1/2 Mile Assault Bike
**Score weight used
**Complex = 3 position squat clean + push press/power jerk/split jerk)
If busy, do not stagger Athletes on different WODs. All Athletes start onWOD #1 and work their way to WOD #2 and WOD #3.
WOD #1, if busy start some Athletes on bikes and tell other to jump on bike when its available, even if it means breaking up a complex. Example, Athlete completes 1/3 of complex, jumps on bike and comes back to finish the remaining 2/3.
Athletes choose their weight on the complex. Athletes can not drop barbell on complex unless it is from overhead. If they are dropping the barbell then they need to decrease weight. Score is lowest weight used. Athletes should shoot for sub 5min rounds. Athletes rest until clock hits 20:00min
x1 Complex = (All of the below)
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Power Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

WOD #2: 12min

20:00 – 32:00
DB Snatch (60,35,45,25)
Over Unders (24,20)
**Score time
Over unders, video below use boxes with PVC, same set up as bounds. Athletes will face box, move sideways under PVC, stand up facing the box and laterally jump over PVC (1 rep).

WOD #3: 6min

Infinity EMOM Up Ladder 2,4,6,8,10
Pull Ups
**Score total reps
Pull Up Modification: (1) Jumping pull ups (2) ring rows. Athletes will not have time to get in and out of bands.

Cool Down Stretch: None

Coach Class through $ Out

$ Out

4×8 Barbell Roll Outs