Thursday 20140710 Open Class

Posted: July 9, 2014 by ladygrape01 in Uncategorized

JEssie Burdickpic courtesy of Supertraining.tv

S/S/S:

Sumo Deadlift

Set 2RM

Prior to going for 2RM, do sets of 5, 5, 4, 3 before going for sets of 2

Video courtesy of ParadisoCrossFit.

 

Post weight to comments/ LogWOD

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WOD:

20 Pull Ups

15 Squat Cleans 155/115

10 Deficit (45/25 plate under each hand, nothing under your head) Hand Stand Push Ups

 

-3 min Rest

10 Pull Ups

10 Squat Cleans

5 Deficit Hand Stand Push Ups

 

-2 min Rest

5 Pull Ups

5 Squat Cleans

5 Deficit Hand Stand Push Ups

 

Score = total time minus 5 minutes

Post score to comments/ LogWOD

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Scale options:
Squat Cleans – 75% of 1RM
Deficit HSPU -reg HSPU or /w 1 ab mat under head
Pull Ups – ring rows, with 5 min pull up practice after WOD

 

With the built in rest periods, treat the WOD as 3 SPRINTS!  So, finish (with good form) as fast as possible since you will have a chance to catch your breath before going again.

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Xtra:

Bar Wars

Everyone hops up on a pull up bar.

Coach calls out move (EX, shift right, shift left, touch right shoulder, touch left shoe).  Go until only one remains

.

Homework (done on your own outside of class):

Tabata roll out, entire body

Spend 20 seconds per body part, take a 10 sec break between.

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