WOD
 | Tue, Nov 21 2017 |  |
| CrossFit 20171121 | On-Ramp Day 9 | On-Ramp Day 7 |
CrossFit 20171121
(Time, Rx2)
Front Rack Mobility
Power Clean 5-5-5-10-10-10
(sets of 10 @ 65%-75% of 1RM)
WOD: 3 Rounds
- 15 Wall Balls 20/14
- 30 Double Unders
- 10 Yd Bear Crawl
then... 30 Plate Burpees (cash out) 25/15
Rx2 60 Singles
| 0% |  | |  | 0% |
| Jacqueline | 4:41 Rx | | | Coach B | 8:49 Rx | Camel Crawl 🐪 | | Tim | 9:36 Rx | | | Wayne | 4:58 Rx2 | | | Brooke | 5:36 Rx2 | | | Perry | 9:06 Rx2 | | | Alma | 4:36 | 8# | | Cori P | 5:41 | 8#, singles | | Cassandra | 6:43 | 8# |
|
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
|
On-Ramp Day 7
(Time, Rx+, Onboarding)
Warm-up
Movement Introduction
- Front Squat
- Rope Climb
Chipper WOD:
- Row 400m
- 1 Rope Climb*
- 15 Walking Lunges
- 15 Sumo Deadlift High Pull (KB)
- 15 Box Jumps 24/20
- 15 Knees-to-Elbow
- 1 Rope Climb*
- Run 400m
Rx+ SDHP 53/35
Rx SDHP 35/18
*may substitute 3 rope lowers for 1 rope climb
| 0% | | | | 0% |
Planned: Sun,Jan5,2020 Tue,Nov5,2019 Thu,Feb21,2019 Sun,Dec2,2018 Sat,Dec1,2018 Wed,Oct24,2018 Wed,May16,2018 Sat,May5,2018 Mon,Mar5,2018 Tue,Jan30,2018 Fri,Jan26,2018 Thu,Dec14,2017
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