Light Work Baby!!

Jun 16th, 2018

Category: CrossFit

Light Work Baby!!

Jen N…..Butterfly So Hard

Warm-up
Run 1 Loop
10 Burpees
10 Box Jumps or Step Ups
10 Burpee Box Jumps

Core Work
6min AMRAP
10 Barbell Rollouts
10 Muscle Cleans
:30 Barbell Overhead Hold – Tight Hollow Body Position

WOD
600m Run
30 Hang Power cleans (135,95)
30 Burpee box jumps

Rest 3 Minutes

800m Run
20 Hang Power Cleans (155,105)
20 Burpee Box Jumps

Rest 3 Minutes

1065m Run (2 loops)
10 Hang Power Cleans (175,115)
10 Burpee Box Jumps

Level 3- (115,75/135,95/155,105)
Level 2- (95,55/115,75/135,95)
Level 1- (75,35/85,45/95,55), 20-15-10 BBJ

Extra Work
5-4-3-2-1 reps for time of
15-ft. rope climbs
Clean and jerks

Increase weight on the clean and jerk each round.
Men: 145-165-185-205-225 lb.
Women: 115-125-135-145-155 lb.

DISCUSSION 4 Comments

  1. Jen Merinder 06/19/2018 at 12:59 pm

    WOD: 25:02 Rx

  2. Ryan Gould 06/16/2018 at 7:12 pm

    WOD: 29:08 L3 (not sure of splits)

    Great Saturday wod

  3. Jason Barrow 06/16/2018 at 6:15 pm

    WOD: 24:14 L3 (5:45, 6:14, 6:15)

    It was way too hot for burpee box jumps. I’d preemptively complain about a wod with Monday’s 95 degree forecast but let’s be honest, odds are good I’ll skip it regardless.

  4. Brian Campbell 06/16/2018 at 11:58 am

    24:09 Rx (5:58, 6:09, 6:02)