Wednesday February 4th, 2015 WOD

Warm up:  500m row, 3 minute jump rope + the CrossFit warm up

Clean and Jerk technique and build

Conditioning workout 1:  CrossFit OPEN WOD 11.3

Men will complete as many rounds and reps as possible in 5 minutes of:

Clean and Jerk 165lbs

Women will complete as many rounds and reps as possible in 5 minutes of:

Clean and Jerk 110lbs

There will be masters and scaled weights available

Conditioning workout 2:  6 minute EMOM

Even minutes = 30 DU’s/10 Hollow rocks

Odd minutes = 12 cal row (men)/10 air squats

                        10 cal row (women)/10 air squats

Nick ProhaskaComment