Coach Mark

SWOD: Back Squats 5/5/5/5/5 (First working set should be at 75% of your 1 RM)

WOD: 

30 Sit-ups

30 Air squats

30 Double unders (sub 100 singles)

-3 rounds for time-

Announcements:

• WELCOME ABOARD  Coach Rennie!  Rennie has been a member of CrossFit 858 for some time now and has been coaching at another affiliate.  He is now transitioning over to CrossFit 858 as both athlete and coach!  Welcome home

SWOD: Snatch 3/3/2/2/2 (Sets do not need to be “touch and go”, your first working set should be around 75% of your 1 RM) Then,

A1) Ring rows 10/10/10/10/10

A2) Burpees 15/15/10/10/10 (the idea here is to move as …

Skill: Spend 10-15 min practicing pistols and double unders.

WOD:

5 clean and jerks (205#/120#) (power or squat)

rest 1 min

-6 rounds for total time-

Mobility: Racked position mobility drill, 1 min each arm x 2 set

WOD:

5 Muscle-ups (sub = 10 CTB Pull-ups)

10 Burpees

400m run

-5 rounds for time-

SWOD: 

A1) Push-press 10/10/10

A2) Sit-ups 25/25/25/25

WOD:

10 KB Swings (53#/35#)

10 Lateral box jumps (24”/20”)

10 H.R. push-ups

AMRAP in 10 min

WOD:

10 front squats (185/135)

400m run

-5 rounds for time-

Rest 3 min

Max unbroken strict pull-ups

rest 1 min

-2 rounds for total reps-

2011 Regional WOD #3:

21/15/9

Deadlift (315#/205#)

Games standard box jumps (30”/24”)

-for time-

(12 min cap)

“Finisher”

Tabata plank hold

20 sec plank hold

10 sec rest

-8 rounds- (Un-scored)

Mobility: 

A1) Shoulder distraction, 2 sets x 1 min each arm

A2) Paleo Chair, accumulate 2 min x 2 sets

SWOD: Snatch 3/3/3/3/3 (your first working set should be at 70% or more of you 1RM)

WOD: 

200m run

50 …

Announcement:

• 30 Day Challenge Winners CLICK HERE
• Kris Mukerji, CrossFit 858 member and Master Trainer at Iron Orr Fitness, will be offering corrective and performance enhancement flexibility sessions FREE to other CrossFit 858 members!! Kris has worked with clients