WOD
 | Tue, Apr 11 2017 |  |
| CrossFit 20170411 | On-Ramp Day 9 |
CrossFit 20170411
(Time, Rx2)
Warmup
Deficit Deadlifts (50% of 1RM) 8-8-8
Deadlifts (70% of 1RM) 6-6-6-6-6
WOD: 21-15-9 of
- Pullups
- Pushups
- Box Jumps
Rx 30/24
Rx2 24/20
| 0% |  | |  | 0% |
| Coach J | 6:29 Rx | | | Tim | 7:20 Rx | | | Brooke | 8:30 Rx2 | |
|
On-Ramp Day 9
(Time, Rx+,  Onboarding)
Warm-Up
Kipping Progression
New Movements
- Push Jerk
- Barbell Deadlift
WOD:
3 Rounds for Time
- 200m Run
- 15 KB Swings 35/18
- 30 Russian Twists
Rx+ KB Swings 53/35 & Russian Twists w/ 5lbs
| 0% | | | | 0% |
Planned: Sun,Jan12,2020 Tue,Nov12,2019 Sun,Nov10,2019 Tue,Feb26,2019 Tue,Oct30,2018 Wed,May23,2018 Sat,May12,2018 Fri,Mar9,2018 Tue,Feb6,2018 Sun,Feb4,2018 Wed,Jan31,2018 Tue,Dec19,2017
| Akiko | 7:10 Rx | 26# | | Erica | 9:23 Rx | |
|
