Wednesday 3/11/15

Warm Up
Coach’s Choice

Skill
Repping Power Cleans

WOD
A. 5 Rounds
90 seconds to complete 10 Deadlifts (235/165) and Max Rep Box Jumps (24/20)
30 seconds: Rest/add 10 lbs to the deadlift

B. 5 Rounds
90 seconds to complete 7 Power Cleans (115/95) and Max Shoulder to Overhead
30 seconds: Rest/add 10 lbs to the clean

*Scale weight and increases as needed

Sweat WOD
Sweat:
A. 10 min AMRAP
25 KB Swings
25 Box Jumps

B. 10 min. AMRAP
25 Strict or Push Press
25 Ball Slams

———————-

Travel WOD
3 RFT:
10 sit ups
10 push ups
10 squats
5 burpees

POPULAR POSTS

THE 2023 INTRAMURAL OPEN IS HERE!

scicoh intramural open: Noobies, keep reading so you can find out what the CrossFit Open is all about. Veterans, skip to the “What is the

SCHEDULE YOUR FREE INTRO

Talk with a Coach about your goals, get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!

By providing your phone number, you agree to receive text messages from CrossFit SciCoh