CrossFit East Bay Beginner WOD @ GWPC 100805
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
Run 400 Meters
12 KB Clean & Jerk left (any)
12KB Clean & Jerk right (any)
12 Burpees
Advanced/Intermediate/Regulars:
Squat Clean & Jerk 2-2-2-2-2-2-2-2-2-2-2-2 @ 50% of 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 12 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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50-40-30-20-10
Double-unders/sit-ups/ 1/2 # of KB swings 1.0 pood
25:something... Came to the realization half way through that a longer rope made the double-unders significantly easier. duh.
I left my rope at GWPC so if someone could grab it or hang it up if they find it please just let me know. red buddy lee rope...thanks
Did the C&J at 90. Followed by one set of pulling tire up and down the hill and one set of flipping the tire up and down the hill.
Deadlift:
5x117lbs
5x135lbs
12x155lbs
Press:
5x52lbs
5x60lbs
8x68lbs
The finisher:
Tire flip up to the gate and back
Tire drag (sled-style) up to the gate and back.
It took a little experimentation, but I found that I could pull that enormous tire by bear-crawling. A harness that attaches to the middle of the back rather than to the waist will make it even more fun.
Then a little HSPU and MU practice.
12x2 C&J, 105#
2x tire drag to the gate & back
C&J: 12x2 @ 95#