Wacky Wednesday!


CrossFit Denham Springs – CrossFit

Is it Wednesday already?

Go checkout this cool video by CrossFit from Friday’s regional event “Randy”.

http://youtu.be/Rj8Ry_KSoN0

Metcon (Weight)

Option 1

EMOMx 20 minutes

2 Power cleans (As heavy as possible) + 3 Burpees

Work up to heaviest set.

Metcon (Time)

Option 2

6 rounds, for TIME, of:

100 Meter Sprint

12 Shoulder-to-Overhead (115/105)

100 Meter Sprint

12 Chest To-Bar Pull-Ups

*Rest till you are TOTALLY recovered.

Metcon (AMRAP – Rounds and Reps)

Competitors WOD

Warm-up

2k row

Do lifting WOD after then complete:

AMRAP 7 minutes:

6 Hang power snatch 115/75lbs

9 Push jerk 115/75lbs

12 Box jumps 24/20″

Metcon (Weight)

Competitors Lifting

Chinese snatch pull + hang snatch

5×1@70% of 1RM Snatch

*Increase 5# from last week

Metcon (Weight)

Competitors Lifting

Behind the heck Jerk + 2 OHS

4×1 @75% 1 RM Clean and Jerk

*Increase 10# from last week

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