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.