CrossFit – Fri, Jan 13

Announcements

Holiday Schedule:

Jan 16th – MLK Jr. Day
WOD: “MLK”
9:30AM Only Class &
Open Gym 11:00AM-1PM
 

Westshore CrossFit – CrossFit

Warm-up

Warm-Up (No Measure)

AMRAP 8:

10 alternating Samson stretches

10 alternating Cossack squats

10 lateral hops over the barbell

10 shoulder presses (empty barbell)

10 air squats

10 burpees over the barbell

:30 single-unders

10 thrusters (empty barbell)

Pre WOD Lifting

Thruster (EMOM 8:
1 thruster)

– Build to a weight heavier than planning to use in the WOD.

WOD Prep

WOD Prep (No Measure)

2 sets:

3 thrusters

10 double-unders

– Rest :30 between sets.

BenchMark WOD

CrossFit Games Open 17.5 (Time)

10 rounds for time:
9 thrusters (65/95 lb)
35 double-unders

Scaled:

10 rounds for time:
9 thrusters (45/65 lb)
35 single-unders

Cool Down

Crossover Symmetry (No Measure)

Pick either the upper or lower setting for the bands. Complete 2-3 sets of either at 10 reps. Follow progressions on screen.