Crossfitindynorth’s Blog

Work up to a 1RM Push Jerk

Complete 5 rounds for time of:
5 Shoulder to overhead, 185#/130# (from rack)
10 Burpees
- shoulder to overhead can be performed any way
- scaling weight should be at 65% for shoulder to overhead 

For time:
800 meter run
100 Double unders
50 Deadlifts, 205#/145#

800 meter run
100 Double unders
50 Hand release push-ups 

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Please take a look at the Schedule page for a complete list of changes this week.  We are only running 2 classes on Friday, 1 Saturday morning and none on Sunday due to the Regionals.  If you are not making the trip to Columbus to watch the Central East Regional, you can follow all the action live on ESPN3.   Also, be sure to tune in Friday afternoon at 1:30 pm for Kerry vs #Castro live as she takes on Team WOD 2.  Keep calm people, she’s got this…#row #pistols #hang cleans

Back Squat
(be sure to subtract 5% from your 1RM before calculating %)
1 x 4 (75%)
3 x 4 (80%)

For time:
500 meter row
5 Overhead squats (70%) (from rack)
10 Chest to bar pull-ups

500 meter row
5 Overhead squats (75%)
10 Chest to bar pull-ups

500 meter row
5 Overhead squats (80%)
10 Chest to bar pull-ups

500 meter row
5 Overhead squats (85%)
10 Chest to bar pull-ups
– be sure to subtract 5% from your 1RM before calculating for this WOD

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Sunday Class Schedule:
9 am Open Gym
12 pm Open Gym

Good luck runners!  #Mini #POSErunning

Saturday Class Schedule:
730 am Regional Team Training
9 am On Ramp Class and Open Gym
NO OLYMPIC WEIGHTLIFTING CLASS TODAY

Good luck to everyone running the Mini this weekend! #POSErunning 

Complete 5 rounds for time of:
500 meter row
6 Clean and Jerks, 185#/130#

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Back Squat
1 x 6 (70%)
1 x 6 (80%)
1 x 3 (90%)
1 x 2 (95%)

Front Squat
1 x 5 (65%)
1 x 4 (75%)
2 x 4 (80%)

10 min amrap:
3 Handstand push-ups
6 Toes to bar
20 Double unders

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