Thursday 28 March WOD

FOR TIME:

“Brenton”

Five Rounds
100ft Bear Crawl
100ft Broad Jump
*Do three Burpees after every five broad-jumps.
*If you’ve got a twenty pound vest or body armor, wear it.

* * * 

CrossFit Open 13.4:

Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Women: 95lbs
Masters Men: 115lbs
Masters Women: 65lbs

* * *

CrossFit Football WOD:

Amateur
Complete 3 rounds:
5 Squats (adding 5 lbs to last workout)
3 Box Jumps
*Use 80% of 1 RM Box Jumps
Rest 3 minutes between rounds

Collegiate/Professional
On the minute
Complete 2 Squats and 1 box jump on the minute for 15 minutes.
*Use 70% of 1 RM Squat
*Use 80% of 1 RM Box Jump

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