We will be doing the WOD and the Cleans in class.

We will only be posting the items to be done in class on the white board starting on Thursday. You can access the entire Competitor daily workout(s) via our website under WODs.

WOD:

#games 2007

For time:
• Row 1000 meters (OR Run 800m), then
Five rounds of:
• 25 Pull-ups (Scale to Ring Rows)
• 7 Push-Jerks (135/85 lbs) *Scale to 115/75 or 95/65lbs (Don’t go over 60% of your 1 RM Jerk

Time Cap 16 min

Target Time 10-12min

Below is the #2007 Reload workout that was recently just performed at 2020 CrossFit Games

For time:
Row 1500m
-straight into-
5 rounds:
10 bar muscle-ups
7 shoulder-to-overheads (235/145)

Open Prep Option:
For time:
Row 1500m
-straight into-
7 rounds:
6 bar muscle-ups
5 shoulder-to-overheads (185/125)

#3 position clean

3 Position Clean (1x hang clean + 1x clean below the knees, 1x clean from the floor):
– 2 sets x 1+1+1 @ 75% 1 RM clean
– 3 sets x 1+1+1 @80% 1 RM clean
* Rest 2 minutes between sets

#split jerks

Split Jerk:
– 2 sets x 3 reps @ 75% 1 RM jerk
– 3 sets x 3 reps @ 80% 1 RM jerk
* Rest 90 seconds between sets

#clean pulls
– 2 sets x 5 reps @ 95% 1 RM clean
– 3 sets x 5 reps @ 100% 1 RM clean
* Rest 2 minutes between sets

#romainian deadlifts
– 5 sets x 7 reps @ 90% 1 RM clean
* Rest 2 minutes between sets