CrossFit East Bay Beginner WOD @ BIW 100829
WOD 100829
As many of you know, CrossFit (.com) and CFEB programming is on a 3-on 1-off schedule. For those of you who train on a regular basis, use this day to:
- Rest
- Make up a missed WOD
- Work on a skill
- Break a record
Beginners
5 rounds
Run Grainger loop
30 Sit-Up
30 Air Squat
Post time to comments
Advanced/Intermediate/Regulars:
2-2-2-2-2-2-2-2-2 of the complex: 1 Squat Snatch, 2 Overhead Squat @ 60% Snatch 1RM.
Do each rep as quickly and explosively as you can with excellent form. Focus on getting under the bar as fast as possible for all 9 sets. Rest at least one minute between sets.
Post impressions to comments.
Otherwise work on a skill, or make up a workout, as above.
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is class tomorrow at gwpc or biw? also is there 12 and 1 or just 12:00 class?
11 and Noon, BIW, last day of old schedule.
A deload workout for a deload week:
1hr trail ride (horse does most of the work ;) )
Followed by:
21-15-9
Double-under
Wall-ball
(Untimed)
21:17 5k run
light stretching and shoulder exercises afterward
W3W2
Press
110x3
125x3
142x3+(4)=7
Predictor=175 (actual current 1RM)
Jedi assistance/conditioning:
Row 500M
21 Press 105
Row 500M
21 Push-Press 105
Row 500M
21 Push-Jerk 105
12:09
Sith hypertrophy:
10-10-10-10-10-10 Straight Bar Curls
75
75
75
75 (cheat)
75 (really cheat + 1 negative)