FRIDAY WOD December 18, 2015

17
Dec

FRIDAY WOD December 18, 2015

 

 

CrossFit WOD
PERFORMANCE

Workout of the Day
Everyday Warrior Battle Series Event 1
Against a 15-minute running clock, perform the following:

A.
For max reps:
3 Minutes of Bar-Facing Burpees

Immediately followed by…

B.
12 Minutes to Establish today’s 1-RM Clean & Jerk

Notes:

This workout is performed with a 15-minute running clock. Athletes will use the first 3 minutes to perform bar-facing burpees, then have 12 minutes to establish a 1-rep max clean & jerk. All burpees must start with the athlete facing the bar. Athletes in the RX division must jump over the bar with both feet at the same time when performing bar-facing burpees, all other divisions may perform step-overs. Your first clean & jerk attempt must be loaded on the bar prior to beginning the workout. Cleans must start from the floor and move to the shoulder in one movement — no hang cleans.

Score will be the combined total of burpees performed and max clean & jerk weight.
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If you have not yet heard about the Everyday Warrior Battle Series, please take some time to visit their website and learn about their mission to inspire, empower and financially support individuals in the CrossFit community who have been diagnosed with cancer and are currently undergoing treatment.

 

CrossFit WOD
FITNESS

Workout of the Day
A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 30X1
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
Wall Climbs* x 3 reps
Rest 60 seconds

*Hold your most vertical position for 5 seconds before making your descent back to the floor.

B.
In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
10 Push-ups
20 Air Squats
100 Meter Run