Wod Friday 10/21/16

1.      Warm Up:

Coaches’ choice

2.     Wod prep:

 Warm up the clean and jerk

 5 x 1  work up to your heaviest load in the wod.

 3.     Wod:

CrossFit Southie Comp wod:

This work out on a 10 minute running clock.  If you complete 10 reps before the 2 minutes mark, immediately move onto the next weight and so on.  If at any point you do not finish the required number of reps before the time cut off, you will stop the workout and your score will be your total reps completed.

10 reps @ 1st weight by 2:00

8 reps @ 2nd  weight by 4:00

6 reps @ 3rd weight by 6:00

4 reps @ 4th  weight by 8:00

2 reps @ 5th  weight by 10:00

RX Men 155,185,205,215,235

RX Woman 95,115,135,145,155

Option 1:

Men 95,115,135,145,155

Woman 65,75,85,95,105

Option 2:

Men 75,85,95,105,115

Woman 45,55,65,75,85

Mike & CJ

CJ & Mike

Posted in WOD

4 thoughts on “Wod Friday 10/21/16

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