Wednesday 11.22.17 CrossFit

Thanksgiving Holiday Hours
Thurs. 11.23.17 9:00a Radnor Memorial Field WOD
Fri. 11.24.17 8:30 & 9:30am, babysitting both times
Saturday, normal schedule

 

ROWVEMBER WOD #3

“Max Power Output ‘Peak 5 Test'”
5 x 30s Sprints for max power output using watts on the monitor

Metcon

3 Rounds
20 KBS (55,35)
20 Burpees
– Rest 5:00 –
3 Rounds
20 SDHP (55,35)
20 Box Jump w. Step Down (24,20)
L2: (45,25)(20,14)
L1: (Russian Swing 35,25) (10-15 Burpees per round) (Alternating Step-ups)

Intent: Each workout is intended to be high-threshold ie. 90% effort. Each metcon is intended to be completed at an “uncomfortable pace”. With that said, KBS/SDHP need to be light completed as close to UB as possible. 5:00 or less for the first piece and 4:00 or less for the second piece is doable.

$ Out

1a) DB Pull-overs: 3 x 10
1b) Bent-over Rear Delt Raises: 3 x 15
2) Elbow Plank: Accumulate 2:00. Use weight if needed.
By | 2017-11-22T06:43:23-05:00 November 21st, 2017|WOD|Comments Off on Wednesday 11.22.17 CrossFit