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12
Sep

Thursday 091312

Link of the Day clifton park gym

This Week's Mobility

 

Warm-Up:

Group Dynamic

 

WOD:

I. End of Summer Throwdown WOD 3

15 Minutes to Estabish a Max Combined Weight for CrossFit Total

-1RM Back Squat

-1RM Press

-1RM Deadlift

*Cannot move on to next movement until both athletes have completed the same movement

*No limits on number of attempts, but must be completed within 15 minute cap.

II. AMRAP in 5 minutes:

Wallballs (20/14)

*Scaling options will be provided for all athletes by the coaches in class

 

Competitors:

I. 4 Rounds:

Row 400m @ 80%

Rest 30 seconds

Row 400 m @ 90%

Rest 2 minutes

*Rest 8 minutes before next part

II. 4 Rounds:

Row 300m @ 85%

Rest 30 seconds

Row 300 m @ 95%

Rest 90 seconds

*Rest 8 minutes before next part

III. 4 Rounds:

Row 200m @ 90%

Rest 30 seconds

Row 200 m @ 100%

Rest 1 minute

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