CrossFit WOD for Sunday 3/12
YGIG 10-to-1 for time:
deadlift (1.5x)
bench press (1x)
clean (.75x)
Fitness = 40/30kg, Rx = 55/40kg, Performance = 70/50kg
Athletes will pair up and choose the appropriate loading class: Fitness, Rx, or Performance. They will need three bars, a rack, and a bench. Each bar will have a multiplier for the chosen load. Example: Fitness’ loading is 40kg so they need a 1.5x (60kg), a 1x (40kg), and a .75x (30kg) barbell. Athlete A starts off with 10 deadlifts, 10 bench presses (while Athlete B spots), and 10 cleans, tag out, then Athlete B does 10 deadlifts, 10 bench presses, 10 cleans, tags out, etc. The next round Athlete A does 9 of each lift, tags, etc., all the way down to 1.
Post scores to whiteboard.
HellaFit WOD
The DOWNHILL
for time:
100 stairs
90 KBS
80 double unders
70 KBS
60 double unders
50 KBS
40 push-ups
30 pull-ups/ring rows
20 push-ups
10 pull-ups/ring rows
5 ramp sprints