Wednesday 6.20.18 CrossFit

Box Brief:
Kids Summer Strength & Conditioning – Registration Open
This Weekend: Quarterly InBody Scans + Re-test, Bring A Friend

Summer Solstice WOD #2

“2009 CF Games Regional WOD (Africa)”
10-9-8-7-6-5-4-3-2-1
Deadlifts (225,135)
Burpees (5 per round)
Squat Clean (135,95)
*24 min time cap*
Rx Div: (185,115)(115,75)
Scaled Div: (135,95)(95,65)

Intent: Athletes will us 1 barbell, loading and unloading the weights as they cycle between deadlifts and squat cleans. After each set of deadlifts the Athlete will complete 5 burpees. Athletes should choose a weight that deadlifts can be completed unbroken each round. Squat cleans will most likely be completed in singles. ToΒ  score Rx+ or Rx you must complete the reps in the given time cap. If you do not meet the time cap your score is 24:00 and is considered ‘Scaled’.

Finisher

5min Coach led mobility
*game plan for ‘The End;1,2,3’

By | 2018-06-17T14:14:39-04:00 June 19th, 2018|WOD|Comments Off on Wednesday 6.20.18 CrossFit