Sumo Stength – CFS

Jun 18th, 2017

Category: CrossFit

Sumo Stength – CFS

Dan

Strength
Sumo-Deadlift
5-5-5-5-5

WOD
750m Row
50 Thrusters (95,65)
750m Row

Level 2- 75,50
Level 1-55,35

Endurance Class – 10:00am
In 2 minutes
Run 200m
Then
AMRAP Box Jump Overs

Rest 2 minutes (25 Ab mat sit-ups while resting)

In 4 minutes
Run 400m
Then
AMRAP DB Renegade Row

Rest 2 minutes (25 Ab mat sit-ups while resting)

In 5 minutes
Run 600m
Then
AMRAP Box Jump Overs

Rest 2 minutes (25 Ab mat sit-ups while resting)

In 5 minutes
Run 600m
Then
AMRAP DB Renegade Row

Rest 2 minutes (25 Ab mat sit-ups while resting)

In 4 minutes
Run 400m
Then
AMRAP Box Jump Overs

Rest 2 minutes (25 Ab mat sit-ups while resting)

In 2 minutes
Run 200m
Then
AMRAP DB Renegade Row

Score = Box jump overs

*Scaling options posted during class

At Home WOD
5 Rounds
45 on: 15 off
Jumping Air Squats
Bicycle Crunches
Forearm Plank Hold
Hand Release Push Ups

Weekly Strength/Benchmark Schedule

DISCUSSION 1 Comments

  1. Richard Breed 06/19/2017 at 11:36 am

    Sumo: last set @ 205
    WOD: 15:03 @ 85