WOD Wed. Nov. 7

November 6th, 2012

Basics Skillwork: Man-maker crawl, Wall Ball, Side-throws, chest throws, BOMB throws, T2B
Level 1/2 Strength: Back Squat 2×15 @ 40-50%, 5-5-5+, then do a set of 10 at about 50% 1RM where you take the weight all the way to the bottom, sit there for a sec, and then explode up as fast as you can. Speed/power, not weight, is the key on this one. You need to have a weight with which you are comfortable at the bottom and holding it there for a sec. If you can’t break parallel while keeping back straight and weight on heels, then work on bottom to bottom squats w/o weight.
Level 1/2 Endurance: 10 Rounds of: 1. 10 yard shuttle run 2. 3 Burpees 3. 3 Tuck jumps 4. 10 Jumping Jacks

All levels*
10 Yard man-maker crawl with 30#/12# DBs
20 Yard Bear Crawl
30 Burpees
40 Wall Balls
50 Situps w/ Wall Ball
60 Wall Ball – Side Throws (30 each side)
50 Wall Ball – Chest Throws
40 BOMB Throws
30 T2B
20 Yard Bear Crawl
10 12′ Wall Climb (Just touch top bar. Basics skip this.)

*If you’ve been doing CrossFit for less than 2 weeks, then do half the # of reps.