Strength/Skill Work: Max Height Box Jump

WOD:

As many rounds as possible in 20 minutes of:

200m run

12 deadlifts (M-185lbs, W-135lbs)*

12 box jumps

100 feet walking lunge

*Do not exceed ~65% of your DL 1RM  or 75% of your DL 5RM

Please note: CFA will be closed this Saturday due to the group hike up Mt. Pisgah!  It’s not too late to join us [...]]]>

Strength/Skill Work: Max Height Box Jump

WOD:

As many rounds as possible in 20 minutes of:

200m run

12 deadlifts (M-185lbs, W-135lbs)*

12 box jumps

100 feet walking lunge

*Do not exceed ~65% of your DL 1RM  or 75% of your DL 5RM

Please note: CFA will be closed this Saturday due to the group hike up Mt. Pisgah!  It’s not too late to join us on the hike.  Contact Shanna if you would like to participate.

Katie soaring over plates

 CrossFit 

Strength/Skill Work Max Height Box Jump

WOD

200m Run 9 Power Snatch (M-115lbs, W-95lbs) 21 Knees to Elbows 400m Run 15 Power Snatch 15 Knees to Elbows 800m Run 21 Power Snatch 9 Knees to Elbows

For time

____________________________________________________________________________________________________________

ICE Training

Strength/Skill Work Max Height Box Jump, Power Snatch+Snatch Balance @ 70% of Snatch,  3 sets

WOD

Same [...]]]>  

Katie soaring over plates

 CrossFit 

Strength/Skill Work Max Height Box Jump

WOD

200m Run
9 Power Snatch (M-115lbs, W-95lbs)
21 Knees to Elbows
400m Run
15 Power Snatch
15 Knees to Elbows
800m Run
21 Power Snatch
9 Knees to Elbows

For time

____________________________________________________________________________________________________________

ICE Training

Strength/Skill Work Max Height Box Jump, Power Snatch+Snatch Balance @ 70% of Snatch,  3 sets

WOD

Same as above.