Tuesday – 1/7/2020 (Sweat WOD Included)

The Workout for Tuesday is:

STRENGTH
Every 2 minutes, for 10 minutes (5 sets)
Sumo Deadlift x 3 reps
*Work up to a 3RM for the day.

METCON
5 Rounds for Max Reps
AMRAP x 2 Minutes
-15 Burpees Over-the-Bar
-15 Overhead Squats (75/55)
-Max Pull-Ups in time remaining (Rx+ C2B Pull-Ups)
Rest 1 minute between rounds.
*Round 1 = 15/15 reps
*Round 2 = 13/13 reps
*Round 3 = 11/11 reps
*Round 4 = 9/9 reps
*Round 5 = 7/7 reps
Even though the “Buy-In” reps go down each round, the fatigue will grow and set in more and more. Can you maintain a consistent number on the pull-ups each round? Can anyone get 100+ reps?

SWEAT-CON
(The sweat class will begin @ 6:00am & 5:00pm only. Coach Chase will be leading the class so find him prior to starting. This class will be going on during the CrossFit Class.)

For Time & Reps
-Ski 1000/800m (5:00 CAP)
-Row 1000/800m (5:00 CAP)
-Bike 1600/1200m (5:00 CAP)

*After Each Machine Section, Perform….
AMRAP x 5 Minutes
-10 DB Hang Clean & Press
-10 Leg Raises
-5 Burpees

EXTRA CREDIT
*We all have extra weaknesses we want a focus on. Only choose what will move the needle for you based on your goals, but will allow you to successfully recover before your next training session.

[Accessory]
EMOM x 10
-10 Russian KB Swings (124/80)

[Applied Strength]
EMOM x 15
-1 Split Jerk
*Work up to a 1RM for the day.

[Gymnastics]
For Time
-50 Strict HSPU
*Time Cap = 10 minutes

[Engine Builder]
4 Rounds for Time
-15 Cal Ski Erg
-100 Double-Unders
-Rest 1:00