Happy Birthday Gage. We are very
happy that you are part of our CrossFit Family. You are an amazing athlete, a
great friend, a wonderful coach, and a fantastic family man.
Here is your WOD
Skill (10 minutes)
Bar Muscle up Progressions
-
Starting with a high box, then a
lower box, then a band, then try the full MU
-
10 Attempts
Strength (10 Minutes)
3 sets of 10 Axle Bar Deadlifts
1 set at 95/65
2nd set @ 135/95
3rs set @ 185/135
·
Attempt using a double overhand grip
before moving on to an over/under grip
WOD:
"Heavy Gage"
3-6-9
Thruster
100 meter run after each set
then immediately go into
3-6-9
Bent over Row
100 meter run after each set
*the weight increases after each set
*use the chart below to see the
weight requirements
Men
|
3 rep
|
6 rep
|
9 rep
|
beginner
|
65
|
95
|
115
|
interm.
|
95
|
115
|
135
|
advanced
|
135
|
155
|
185
|
Women
|
3 rep
|
6 rep
|
9 rep
|
beginner
|
45
|
55
|
65
|
interm.
|
55
|
65
|
75
|
advanced
|
75
|
95
|
115
|
No comments:
Post a Comment