W.O.D. Monday 7/23/18


W.O.D. Monday 7/23/18

Strength/Conditioning WOD – 35 min cap

Notice how the weight increases as you go.  Also notice how heavy it gets as well. This is strength built into conditioning.  Well balanced athletes can move their body weight well, as well as move heavy weight quickly.  This is our goal as crossfitters to aim to be balanced across most, if not all movements.  We work on weaknesses when we can, so we can live a higher quality of life outside of the gym, doing things we never thought we could do!

On this workout below, many will be able to assess this better, given testing their 1 rep max clean and jerk a couple weeks ago.  Others who don’t know their strength, this workout needs to go from light to heavy.  Unless you are new and completely focusing on technique using lightweight (which is the right thing to do), please challenge yourself, as most of the reps below will be singles and not linked together that often.

*Coaches – consider only teaching the push jerk and split jerk, as well as touching on the squat clean as some may need it to knock out the heavier weight!

For time complete…

800m Run

15 Clean and Jerks 135/95

600m Run

12 Clean and Jerks 185/125

400m Run

9 Clean and Jerks 225/155

200m Run

6 Clean and Jerks 245/165

Post total time!