Another great week of benchmarks coming your way at WildFire! Join us Friday for a "surprise" workout. CrossFit is known for preparing you for the "unknown and unknowable". We get to see that in action on Friday.
Monday
Triple Isabel with a Partner
Rx
For time with a partner:
90 snatches (95/135 lb)
Score: Total time
Intermediate
For time with a partner:
90 snatches (65/95 lb)
Score: Total time
Beginner
For time with a partner:
60 snatches (35/45 lb)
Score: Total time
Skill Work
Pre-workout
On a 10:00 clock:
Build to a heavy 3-rep power snatch
– Perform touch-and-go reps.
– Rest 1:00-2:00 between lifts.
CAP Compete
7 rounds, 30 secs per station, for max reps of:
Air Bike CalorieRest 30 secs
GHD Sit-upRest 30 secs
Rotate immediately to the next station every 30 secs,the clock does not stop or reset between stations.
Tuesday
Rx Helen
3 rounds for time:
400-m run
21 KB swings (35/53 lb)
12 pull-ups
Score: Total time
Intermediate
3 rounds for time:
400-m run
21 Russian KB swings (35/53 lb)
6 pull-ups
Score: Total time
Beginner
3 rounds for time:
200-m run
15 KB swings (18/26 lb)
12 ring rows
CAP Compete
Option 1
Each for distance:
Monostructural Cardio, 9x 1:40Rest as needed between efforts.
Option 2
4 rounds for quality of:
Handstand Walk, 100 ft
Flutter Kick, 1 minRest 2 mins
Wednesday
Rx Diane
For time:
21-15-9
Deadlifts (155/225 lb)
Handstand push-ups
Score: Total time
Intermediate
For time:
21-15-9
Deadlifts (125/185 lb)
12-9-6
Handstand push-ups
Score: Total time
Beginner
For time:
15-12-9
Deadlifts (55/75 lb)
Dumbbell shoulder press (15/20 lb)
Score: Total time
Skill Work
Pre-workout
3 sets:
7 deadlifts
– Build to workout weight or slightly over.
CAP Compete
Weighted Pull-up 3-3-3-3-3-3-3
Thursday
Rx Karen
For time:
150 wall-ball shots (14/20 lb) (9/10 ft)
Score: Total time
Intermediate
For time:
150 wall-ball shots (10/14 lb) (9/10 ft)
Score: Total time
Beginner
For time:
75 wall-ball shots (6/10 lb) (9/10 ft)
Score: Total time
Skill Work
Post-workout
8 sets:
:20 weighted sit-ups
:10 rest
CAP Compete
Pick a work your weakness from Monday or rest day
Friday
Show up and find out!
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