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[-] WOD 041902

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Weightlifting

Strict Pull Ups (One set for max reps)
Warm up well.  Record your best set of strict pullups

Metcon (Pulse Zone Yellow / Red)

“Doce”
3 Rounds of AMRAP 4, resting 4:00 between:
27/21 Calorie Row
21 Power Cleans
15 Burpee BJO (24″/20″)

Part #1 – 135/95
Part #2 – 115/80
Part #3 – 95/65

 

[-] WOD 031926

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“Deload Week.

Team,
Congratulations on an incredible Open season. We know how challenging it is, not just on the body, but even more so on the mind, to compete like this. It’s been a strong five weeks on. It’s time to give our bodies and minds a period to recover. Our adrenals fired stronger, our fight-or-flight system kicking in harder. Despite it being only five weeks, we want to recharge here. We’re going to reduce our prescribed volume by about 60%, reducing to two, if not a single, part per day. This is a heavy de-load, due to what’s ahead.

It’s so that, in a week from today, we can turn the page to building something new.

“Gruntwork” starts Monday the 1st.
Time to get strong.
Details to come later this week.”

Metcon (Pulse Zone Yellow / Red)

“Inner Tube”
22-18-14-10:
DB Snatches (50/35)
Sit-Ups
Burpees
Sit-Ups

 

[-] WOD 031922

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Metcon (Pulse Zone Yellow / Red)

Crossfit Games Open 19.5 (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb
Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters (55+) (Time)
33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb
Chin-over-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb
Jumping pull-ups

Time cap: 20 minutes