W.O.D. and Endurance Tuesday 3/13/18

12
Mar

W.O.D. and Endurance Tuesday 3/13/18

CONDITIONING WOD

*Coaches – based on class size, put up a 40 minute running clock if 4 heats of 10 are needed. This workout is set up to have up to 4 heats. One heat of 10 released every 4 minutes, so up to 40 people can do this workout without running into each other on the equipment. Also consider bringing bikes to front and lining whiteboard area with them, to eliminate walking back and forth to back as well as cluttering Learn To Crossfit area Tuesday night. Message with any questions.

*Athletes – notice how the snatch weight increases you go. Load more weight during the rest periods. Each AMRAP is a separate score.

As many rounds + reps as possible in 4 minutes of…
15/12 Calorie Bike
9 Power Snatches 95/65

Rest 4:00

As many rounds + reps as possible in 4 minutes of…
12 Toes To Bar
7 Power Snatches 115/75

Rest 4:00

As many rounds + reps as possible in 4 minutes of…
15/12 Calorie Bike
5 Power Snatches 135/95

Rest 4:00

As many rounds + reps as possible in 4 minutes of…
12 Toes to Bar
3 Power Snatches 155/105

Post 4 scores!  Rounds + reps of each AMRAP!

CFR ENDURANCE WOD – 35 MIN CAP

*For newbies – the endurance class is offered every Tue and Thur alongside our regular workout.  These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing or air biking.

*Coaches – start endurance WOD athletes when clock begins with the daily strength

*Post 1 score with an “E” for endurance by your name on the whiteboard

5 Rounds for time of…
20 Calorie Row
20 Power Snatch – increasing weight
20 Toes to Bar

*Snatch weight each round increases – 45/35, 65/45, 75/55, 85/65, 95/65  (65 for women back to back sets)

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