Announcements

*Reminder*
its the first Thursday of the month…
All AM Classes are cancelled this Thursday for housekeeping.

CrossFit 718 – A – CrossFit WOD

A1: Warm-up (No Measure)

Complete as much as possible before class.

5 Minutes of:

Row Mobility=

https://www.youtube.com/watch?v=UCF0T6t_1AU

5 Minutes of:

Shoulder Mobility=

https://www.youtube.com/watch?v=eveYJP1indI

A2: Row 90 Seconds (Distance)

@ Pace/Intensity/Distance
@50-80% Sustainable Pace

Damper 5/3

A3: 20 Seconds Row Sprint (4 Rounds for distance)

@ Pace/Rounds
@95% Very Hard Pace; 3:20 Rest (active recovery, athletes choice) After Each Round

Damper 5/3

B: Shoulder Press (4@80 + 3@85 + 4@83 + 3@88%)

6-8 Minutes WU To 80% of 07/26/17 @20X1 + 4@80 + 3@85 + 4@83 + 3@88% Hold the last rep of each set overhead for 10 seconds; Rest 90 Seconds Between Sets

C: Metcon (Time)

3 RFT of:

12 HSPU

Row 250M (5/3)

15 Pull Up

21 Double Unders

12 WallBall (20#-10’/14#-9′)

– 10 Minute Cap
@80-90% Sustainable Pace; Rest 5 Minutes Before D.

For HSPU, scale to Pike Push Up.

For Pull Up, scale to Ring Row.

For Double Unders, scale to challenging but manageable # or 30 seconds of DU practice per round.

D: Metcon (AMRAP – Reps)

Against a 10 Minute Clock-

Complete as much as possible of:

50 D.B. Power Snatch (50/35#)/

40 D.B. Goblet Squat/

30 D.B. Single Arm Push Press/

20 Burpee Over D.B./

Max Calorie Air Bike In Time Remaining.
@80-90% Sustainable Pace

For D.B. Snatch, please use Open Standard. complete 50 total reps alternating arms each rep.

For D.B. Push Press , complete 15 reps each arm partitioning as needed.

For Burpee Over D.B., please make sure D.B. is standing vertically on one side. Make sure that you are facing the D.B. and that both feet take off at the same time.