This one is going to be a short blast! Finish times should be in the 8 minute range… at MOST. Think about using 50% of your 1RM for a Clean. For practice, we are going to run the morning WODs in the CrossFit Open Sectionals Style- with each athlete completing the WOD under scrutiny of a judge (another athlete). So- we will run the WOD itself in heats… giving each person a chance to “judge and be judged.” The Range of Motion requirements will be discussed, judges and athletes will be briefed… and then, 3, 2, 1…GO.
|Trisha PRs by 5kg yesterday… at 80kg.|
Wednesday’s WOD: class times at 7, 9, 10am and again at 5pm. Strength Class at 6pm with Ondrej.
21-15-9 reps for time of:
60/40kg Power Clean
GHD sit-up (or scott up)
Post finish time and scaling to journals/chalkboard.