CrossFit

STRENGTH/SKILL
1: Speed Back Squats
2: Max Height Box Jump
3: Warm-up Hang Power Cleans
 
BENCHMARK METCON
“Power Nap”
For time:
30-20-10
Wallballs (20, 14)
21-15-9
Hang Power Cleans (135, 95)
– Rx+:(30, 20) (155, 105)
 

 

Friday Night Lights

 

“World War Z”

 
Zombies:
• “Walk Like the Dead”: 400M Sandbag Carry.
• “Grave Busters” : 50 burpees
• “Brain Toss” : 50 Slam Ball (30/20)
• “Blood on the Bar” : 50 Hang Power Snatch (95/65)
 
Survivors:
• “Haul Off the Dead” : 400m Farmer’s Carry (2 KB: 44/35)
• “Feel the Burn” : 40 Ring Dips
• “Do or Die” : 50 Thrusters (95/65)
• “Skull Crushers” : 80 Sledge Swings on Tire

Create teams of 4. Half of the TEAM does the Zombie WOD, the other half does the Defender WOD, then they switch. At the conclusion, all 4 team members should have done both WODS. Both WODS done for time, and added together. Shortest time wins. All exercises in both WODS are done with one partner working as long as they can, while the other rests, in succession, until they get each task accomplished.
15min CAP for each WOD.
Continuous running clock, no rest between wods.

Question of the Day

Who is your favorite professional crossfitter?