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 super awesome birthday 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 15 Axle Bar Cleans
1st set @ 95/65
2nd set @ 135/95
3rd 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
|
Compare to Heavy Gage 2014
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