18
Sep
Tuesday 9/19 WoD
We have another fun weekend at CFWS!
Saturday, September 23, 2017
• 8:30 AM – RP Challenge Weigh-In #2
• 9:30 AM (Community WOD) – Elise’s Farewell WOD
• 1 PM – 3 PM – Recipe Social & Potluck
Click the Event link for more details and to RSVP!
SKILL/STRENGTH:
FITNESS | PERFORMANCE |
Split Jerk 5-5-5, 2x5TIMECAP: 20:00 Notes: |
Split Jerk 5×5, use 95% of last week’s top working weight TIMECAP: 20:00 |
WOD:
FITNESS | PERFORMANCE |
7 Rounds For Time: 3 Power Snatch, 115#/85# 7 Box Jump Overs, 24″/20″TIMECAP: 10:00 |
7 Rounds For Time: 3 Power Snatch, 155#/105# 7 Burpee Box Jump Clear Overs, 24″/20″ |
SCALING GUIDE
Power Snatch: Athletes should be able to work in fast singles with no rest (drop, reset, go), if not touch-and-go sets. Scale load accordingly. Scale movement to 6 dumbbell power snatches, alternating.
Box Jump Over: Athlete should be able to complete each round in no more than 0:50.
MOD1: Scale reps accordingly
MOD2: Step up/over