Here is today's #WOD!
HOME GYM
Clean & Jerk: Build to a heavy single for the day
Notes:
17 mins
heavy for the day
not looking for forced 1 RM
think smaller jumps
volume in attempts versus volume in weight
make sure to rest between attempts not complete for time
8 Rounds
8 Sit-ups
8 Lying knee tucks
8 Lying leg raises
8 Swimmer kicks
8 Hollow rocks
:08 sec Hollow holds
Rest 1-2 mins between rounds
Running Clock
EMOM x12 Rounds
M1: 200m Run
M2: 8-12 Kipping Pull-ups
M3: 250/200m Row
M4: 8-12 Kipping HSPUs/ 6-8 S2OH
—
Rest 5 Minutes
--
AFAP
8-6-4-2
Power Cleans
Thrusters
BB weight @135-155/95-105
Coaches Challenge
BB @185/125
BODY-WEIGHT/FAMILY
8 Rounds
8 Sit-ups
8 Lying knee tucks
8 Lying leg raises
8 Swimmer kicks
8 Hollow rocks
:08 sec Hollow holds
Rest 1-2 mins between rounds
Running Clock
EMOM x16 Rounds
M1: 200m Run
M2: 40 Mountain Climbers
M3: 50ft Reverse Lunge
M4: 50ft Backward Bear Crawl
—
Rest 5 Minutes
--
30-25-20
Sit-ups
Backward Run (300m-250m-200m)
Nice work today, don’t forget to track your progress and check in on Facebook or tag us in your pictures and videos on Instagram. Follow @blackironcf and tag us with the hashtag #blackironcf
Happier. Healthier.
Your friends at Black Iron CrossFit
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