Wednesday 4-15-15 WOD

Happy Birthday Megan. You wanted a birthday WOD, you got one.

Now everyone can do Megan on her birthday!

Wednesday 4-15-15 WOD

CrossFit:

A.

20 Min Build

Build to your heaviest single overhead squat from the ground.

For this workout athletes will clean the bar from the ground into the front rack position make sure to receive the bar in a strong power or squat position and hold for 2 seconds before standing the weight up.

Once the bar is in the front rack position the athlete and the athlete is standing with feet back to pulling or jerk position the athlete will pop the bar from the front rack to back rack position without fully extending the arms. Coaches will demo the movement and everyone is expected to perform this at a lighter weight and show control.

Once the bar is in the back rack position the athlete may push press, power jerk, or split jerk to get the weight overhead. Take time to stabilize and then perform your overhead squat (OHS) for one repetition.     

B.

“Megan”

7 Min Ladder

OHS 95/135#

BB Clean 95/135#

Lateral Bar Jump Burpee (BJB)

Starting at one rep for each exercise increase by one rep each round completed. The OHS can be a squat snatch to start and count the first rep.  

Your clean can be a muscle, power, or squat clean.

Lateral BJB your chest must touch the ground each time. 

Post total number of repetitions as your score and have fun doing Meghan!!!

Fitness:

A.

3 Rounds of 5 min work 1 Min rest. Pick up where you left off and keep track of your rounds. Keep the weight and method hard and heavy and be accountable to your movements.

5 Pull Ups

5 KBS

5 Strict Double Bell Press

5 T2B or Variation

B.

6x15 Wall Balls 14/20# 9/10’

Complete 15-20 Wall balls and take 30 seconds rest at the end of each set. Make sure to pick your number AND STICK TO IT before the workout begins.