CrossFit Green Bay

Saturday, October 24, 2015

WOD 151024

Since like half the gym is doing the Gauntlet at CrossFit DePere the rest of you might as well give it a shot in house. Choose appropriate weight, a good partner and get to work. Have fun and when you're done please just drive a little over a mile away to DePere to come cheer on your CFGB athletes.
Free class as usual at 8:15am and may I suggest if your new to CrossFit and want to see the sport in action you too should head over to CrossFit DePere.
Have a great Saturday everyone and let's bring some hardware home.

:00-:20 – Warm-up
:20-:30 – In 10 minutes:
360
Row 60 cal
Deadlift Hold 165/115lb, 135/95, 95/75lb
60 Clean & Jerks
Partner 1 Rows 60 calories while partner 2 holds barbell in top of deadlift position. If the barbell is dropped the rower must stop until bar is returned to position. Once both have completed row complete 60 clean & jerks, partition as you wish.
:30-:40 – Rest
:40-:46 – In 6 minutes:
Burpees
1 RM Snatch, power or full
For each burpee 1lb is added to your snatch. Only one partner can do burpees at a time and once the barbell is touched no more burpees allowed.
:46-:54 – Rest
:55-1:00 – In 5 minutes:
Up and Down
5 Box Jumps 24/20, 24/20, 20/16
5 Back Squat 165/115lb, 135/95, 95/75lb
10 Box Jumps
10 Back Squats
15/15, 20/20, 25/25…………..
One partner completes one set of box jump and back squat next partner does next set. Back and forth for 5 minutes