Tuesday WOD 5-3-19

March 4th, 2019

Tuesday WOD 5-3-19

FITNESS
“Face Off”
5 Rounds, On the 4:00:
9 Deadlifts (165/115)
12 Lateral Barbell Burpees
21/15 Calorie Bike

OPEN & PERFORMANCE
“Face Off”
5 Rounds, On the 4:00:
9 Deadlifts (225/155)
12 Barbell-Facing Burpees
21/15 Calorie Bike

Post scores here on Beyond the WhiteBoard.

+ Optional Extra’s in Open Gym.

Pausing Clean Pull
3 Sets of 3 – Pausing Clean Pulls

*Two pauses, both for a full second at each position before finishing with a strong extension:
Pause #1 – 3 inches off the floor
Pause #2 – Just past the knee

Set #1 – 80% of 1RM Clean
Set #2 – 85%
Set #3 – 90%

Power Clean and Jerk
On the 1:30 x 7 Sets:
2 Power Cleans
1 Split Jerk

Climbing to a heavy for the day, but not a max effort. Start with the below percentages, and build on the final three sets all based on how the loads are moving today. Record all seven complexes to the tracker below. This complex does not need to be “touch and go” power cleans.

Set #1 – 70% of estimated 1RM Power Clean and Jerk
Set #2 – 74%
Set #3 – 78%
Set #4 – 82%

Body Armor

3 Giant Sets, not for score:
10 Single Legged Dumbbell Deadlifts
10 Dumbbell Bench Press
21 Weighted Hip Extensions
Rest 2:00 between rounds.

Thank You: http://crossfitnewengland.com/wods-news/ and http://comptrain.co/individuals/home/