CrossFit 1525

wod 06.14.13

8:30am = Yoga for CrossFit

9:15am = Team WOD
Team Wod:
2 person teams:
200m barbell farmer’s carry (96/65)
50 thrusters
50 good mornings
50 ohs
50 floor wipers
50 hang power clean
50 back squat
200m barbell carry

One bar per team. The same weight will be used throughout the movements. THERE WILL BE A 5 BURPEE PENALTY IF THE BAR (OR PLATES) TOUCHES THE GROUND FOR ANY REASON.

10:00am = Hero WOD

U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla.

Barraza: amrap in 18: 200m run, 9 deads (275), 6 burpee bar muscle up

WARM UP:
PVC Mob + 200m Run
Bay to Bay:
Soldier Walk
Knee Hugs
Butt Kicks
20 Mountain Climbers, total, b/t each movement
Leg Swings, side-to-side & front-to-back

STRENGTH:
Deadlift 5×5, all sets = same weight
Foundation: 5×5 @ Lightweight
Performance: 5×5 @ Moderate Weight
Competition: 5×5 @ 65%

METCON:
Foundation/Performance:
14:00 AMRAP
20 Double Unders or 40 Singles
5 Front Squats
5 Jerks
F: 75/45
P: 95+/65+

6:30pm Competition: Advanced Wod
10:00 EMOM
20 Double Unders
1 Clean & Jerk – Work up to a heavy single (pick a starting weight and increase by 10lbs each set)
Rest 2:00/Reset bar weight
2:00 AMRAP
Clean & Jerk @ 60% of 1RM
Run 800m immediately following C&Js
Score = Heaviest C&J + Reps + Run Time

AP: 5:00 Mobility cool down

WARM UP:
PVC Mob + Run 400m
3 Sets of 5 reps of the BB Complex w/ empty bar:
Snatch, Hang Snatch, OH Squat, Snatch Balance

OLY:
5×2 – 1 Power Snatch + 2 OHS
1 rep = 1 PS + 2 OHS
Foundation: Focus on form, keep weight light
Performance: work up to moderate weight
Competition: @ 80%

METCON:
1000m Row Buy-in
3 Rounds
6 Muscle Ups
12 Box Jumps Overs
18 KB Swings
Foundation: 10 Box Dips; Parallettes; 35/20#
Performance: 6 Rings Dips; 20/16”; 40/25#
Competition: 24/20”; 53/35#

AP: Tabata Hollow Holds

WARM UP:
PVC Mob + Run 200m
Dynamic Warm-up Outside, bay to bay:
Step and Squat, down and back
In place, 10 Jumping lunges, sprint down and back
In place, 10 Inchworms, sprint down and back
Soldier Walk down and back

STRENGTH:
BACK SQUAT
Foundation: 4×4 @ Lightweight, focus on form (increase 5# from previous week)
Performance: 4×8 @ moderate weight (increase 5# from previous week)
Competition: 4×8 @ 65%, rest 90-120 seconds

METCON:
3 RFT:
Run 400m
21 Slam Balls
12 hands free get ups
Foundation: 3 sit ups/3 squats
Performance: hold a plate or KB
Competition: hands free get ups

3×10 bb good mornings or back extensions

Cindy 06.11.13