WOD: Thursday, October 24, 2013

(A) Clean Deadlift 4x3 @ 50, 60, 65, 70% of Clean 1 Rep Max (RM) 

(B)  Work up to a 3RM Front Squat  in 15 minutes 

(C) Barbell Reverse Lunge 4x10 @ 55% of 3RM Front Squat (Comp: Reverse Lunges from 45, 35 or 25# plate); Alternate legs each rep for a total of 10 reps, 5 per leg. Click here to learn all about lunges. Sub for this movement is KB Reverse Lunges (one KB each arm); 1 minute rest between sets

(D) 3 Rounds For Time (Comp: 6 Rounds):

  • 100m Suitcase Carry (First 50m with non dominant arm, second 50m with dominant arm), any weight (challenging)
  • 20 Sit-Ups or 15 Perfect V-Ups (Comp: 10 Russian Sit-ups, 5 per Arm; pick weight that allows for perfect form)
  • If necessary, rest 1 minute. If you can plug through with good form, string your rounds back-to-back
 October 21, 2013. 6 a.m. First class at CrossFit V16

October 21, 2013. 6 a.m. First class at CrossFit V16