CrossFit Warrenton – CrossFit
:30 Stations (Box/Slams/Bodyweight) (No Measure)
:30 at each station:
Box Step-ups
Leg Hops w/alter toe taps on ball
Active Samson
Lateral Box Step-ups (30 Seconds Each Leg)
Slamball Deadlifts
Active Spidermans
Box Step Overs (Lateral or Facing Box)
Slamball Strict Press
Walkouts w/Push-up
Pausing Push Jerk (15′ to work up to 2 rep PAUSING max)
-15′ minutes to build to a moderately heavy and good looking set of 2
-The pauses take places for 2 seconds in the DIP and in the RECEIVING POSITION of the push jerk
Since we are building to a heavy 5 push jerk within the WOD today, the goal here is “positioning” over pure weight lifted
“I-max” Jan 9th, 2019 (Weight)
On the 3:00 x 5 Rounds:
15 Slamballs (25/15)
10 Box Jump Overs (24/20)
5 Push Jerks
*Build to a Heavy 5 On Push Jerk
R+ (50/25 slams; 30/24)
record your heaviest set, completed, on Push Jerks…in the notes section write total reps over the 5 rounds you were able to get 30 reps each round in each 3′ bout. so your total reps, if you complete all reps each round, would be 150.