01/02/2018

Sandia CrossFit – CrossFit

Strength

Back Squat (5-2-5-2-5-2)

5@80%

2@83%

5@80%

2@86%

5@80%

2@89%

Metcon

Metcon (Time)

rx

For Time:

30 Box Jumps (24/20)

30 Chest to Bar Pullups

30 Kettle bell Swings (53/35)

30 Front Squats (115/75)

30 Toes to Bars

30 Push Press (115/75)

30 Deadlifts (115/75)

30 Wallballs (20/14)

30 Burpees

30 Double Unders
Hey gang! The Open is coming up in 6 weeks! Weeee! The programming will be designed with this in mind. Use today’s metcon to identify movements that need work. In theory, at these weights, each of these movements should take about the same amount of time to complete. If you get to one that takes much longer than the others memorize it. There won’t be accessory work until after The Open. Use that time to work the movements giving you trouble. If it’s Pullups guess what? You’re doing Pullups everyday after class until The Open! Flag a trainer down for help or set up a one on one with them to work on it extensively. Good luck!

By | 2018-01-03T05:48:57+00:00 January 2nd, 2018|WODs|Comments Off on 01/02/2018