10/28 WOD: CrossFit Athlete Priority: B&R/WOD Competitor Program Priority: B&R/WOD + Choose B or TS based on Quality Time WOD (W):Midwestern Sectionals WOD #1: THE AIR FORCE WOD For time: 20 Thrusters 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squats Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap. The athlete is allowed to rest the entire minute once he/she has completed his/her burpees. B&R: DeadLift 3-3-3-3 *Post Load to comments Broken(B): Death by Pullups or C2B *Start at a reasonable number and increase by 2 reps every min. Work on Unbroken. Singles should be kept to a minimum The Suck(TS): AMRAP 8min 10 Cal Row 1 Legless Rope Climbs(18ft) 2 Bench Press **If you were unable to do this Monday Happy Birthday to: Whitney Hanson
Posted on: Tue, 28 Oct 2014 01:40:53 +0000
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