WOD 2015-01-17

January 16th, 2015
by:

FTX CrossFit –┬áSaturday

Weightlifting

Metcon

– Perform only 1 WOD if you have done less than 10 WODs @ FTX.
– Be wise about your weight choice on Gwen.
– Do NOT do Gwen if you have not done Clean & Jerks in a WOD at least 5x before.

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
Notice there is only 1 movement (combo though it may be). The Rep scheme is for when you are allowed to rest. No Rest during each set unless it is at the shoulder or overhead. The score is the weight you can do following these rules.

OH