WOD 10/03/14

Friday Announcement: Coach Patrick & Coach Eric will be at the Advance One Day Business Conference all day so NO morning Classes…sorry! HOWEVER, this means 2 BIG classes in the afternoon with Coach Darcelle at 4:30pm & 5:30pm. If we (Patrick & Eric) get out in time we will throw-down with the 5:30pm class.

TWO BIG afternoon classes at 4:30pm & 5:30pm!

Metcon: CrossFit Open WOD 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:
135/95 pound Clean and jerk, 3 repsth
3 Toes-to-bar
135/95 pound Clean and jerk, 6 reps
6 Toes-to-bar
135/95 pound Clean and jerk, 9 reps
9 Toes-to-bar
135/95 pound Clean and jerk, 12 reps
12 Toes-to-bar
135/95 pound Clean and jerk, 15 reps
15 Toes-to-bar
135/95 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.

REST for 3 Minutes….if you are doing Rx weight take off 20# (if you are not doing Rx weight scale down 10-20#s)…then…

7 minutes to complete as many MORE reps as possible.

For the second 7 minutes you pick-up exactly where you left off in the first 7 minutes.

So if you were 6 reps into the round of 12, you will start with rep #7 and finish your round of 12 before continuing on to the round of 15 then 18 etc.

Record your total reps & weights for each round separately.

Posted on 10/02/2014, in Florida, Fort Myers, Gymnastic, Metcon, Olympic Lifting, Power Lifting, Skills, Strength Training, WOD. Bookmark the permalink. Comments Off on WOD 10/03/14.

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