Erin
The CrossFit Journal – Nutrition: Eating for Performance
WOD
“Stop, Drop, & Roll”
In Teams of 3…
For Time:
1200 Meter Run
140/100 Calorie Assault Bike or Row
100 Hang Power Cleans (115/75#)
80 Thrusters (115/75#)
60 Squat Cleans (115/75#)
* 1200m run turn-around is the second bus parking lot entrance (i.e closest to the end of the road). There is a 30 minute time cap on this workout. Post time to the whiteboard.
Olympic Lifting Class
1. Every 90sec x 6: Power Snatch + Hang Squat Snatch + 2 Overhead Squats
* Light to moderate weight only…use as warm-up / technique focus.
2. On the Minute x 18:
Minutes 1-3: 3 Squat Snatch (65-70%)
Minute 4-5: Rest
Minute 6-8: 2 Squat Snatch (70-80%)
Minute 9-10: Rest
Minutes 11-13: 1 Squat Snatch (80-85%)
Minute 14-15: Rest
Minutes 16-18: 1 Squat Snatch (85-90%)
Accessory Work
1. Body Armor
12-10-8-6:
Single Arm Dumbbell Strict Press (Each Side)
After Each Set: 21 GHD Sit-ups
Followed by…
100 Band Pull-Aparts
