CROSSFIT WOD

January 10, 2020 Written by

CrossFit Salus – CrossFit

View Public Whiteboard

Reminders!

We start on Monday! Don’t wait until Spring, consistency is key sign up today for the “RESET” Friends & Family Foundation Nutrition & Lifestyle Challenge https://www.crossfitsalus.com/foundation-nutrition/reset-family-challenge/

Coach lead warm up: (No Measure)

——————–

Shoulder Press (View % here, only enter new pr if applicable)

——————————————————————

Shoulder Tri Panel (% of SP 100% 1+1+1)

Shoulder Press, Push Press, Push Jerk
With a running clock:

00:00 – 70%x 1

02:00 – 80%x 1

04:00 – 85%x 1

*07:00 – 90%x 1

*10:00 – 95%x 1

*13 :00 – 100%x1

—————————————————-

Quarter Pounder (Performance) (Time)

2 Rounds for time:

400 Meter Run

30 Single Dumbbell Box Step-ups

400 Meter Run

30 Single Dumbbell Hang Clean & Jerks

400 Meter Run

30 Single Dumbbell Power Snatches

Dumbbell: 50/35

Box: 24/20
————— or ——————

Quarter Pounder (Fitness) (Time)

2 Rounds for time:

400 Meter Run

30 Single Dumbbell Box Step-ups

400 Meter Run

30 Single Dumbbell Hang Clean & Jerks

400 Meter Run

30 Single Dumbbell Power Snatches

Dumbbell: 30/20

Box: 20

Categories

Search

Looking for something specific? Search here and hit enter.

Follow

Get every new post on this blog delivered to your Inbox.

Join other followers: