Wednesday 20140226 Open Workout

Posted: February 25, 2014 by ladygrape01 in Uncategorized

Dave OH

Coach Dave eight months after knee surgery and competing! No excuses, CAN! 

.

WOD:

You will be more efficient at toes to bar if you do a knees to elbow and then kick the bar. Once you touch the bar, drop your feet straight down. Then spring out of the bottom, keeping core tight. Video courtesy of CrossFit.

Do 5 min AMRAP, rest 1 min, do 6 min AMRAP, 1 min rest, do 7 min AMRAP of the following….

.

.

3 Deadlifts (165/105)

3 Push Jerks (165/105)

3 Toes to Bar

.

Add 3 reps each round….

Score each AMRAP separately

Post Scores to Comments/ LogWOD

So, the way this works is, you start the first AMRAP with 3 Deadlifts, then 3 Push Jerks, then 3 Toes2Bar, then 6 Deadlifts, then 6 Push Jerks, then 6 Toes2Bar, continue adding three reps each round until time is called.  You will get a 1 minute rest period, then you will start over (3, DLs, 3 Push Jerks, 3 Toes2Bar, then add 3 reps each round….), this time going for 6 minutes.  After 6 minutes, another 1 minute break, then start from the beginning (3 reps of each move, then add 3 additional reps each round) and go for 7 minutes.  And, done!

Your score per AMRAP will be total successful rounds in that AMRAP.  Since you start back at the 3 reps at the start of each AMRAP, if you finish in the middle of a round on one AMRAP, those reps do not carry over.

Your goal should be, since the time limit increases each time, increase the amount of rounds completed each AMRAP.

.

.

X-tra Work:

40 GHD Situps Total

.

.

Homework (Done on your own time outside of class):

Mobility Work

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s