Wednesday, January 4, 2017

Throwback Thursday

Until The CrossFit Open, we are going to dedicate Thursdays to "Past" awesome WODs. many of them will be CrossFit Open Wods and a few will be Benchmark WODs (girl wods, hero wods, CFS historical wods, etc)

So Let's get it started with an open WOD from 2011

First....
Group warm up
3 rounds
9 wall balls
6 Cs and Ds
3 HSPUs

then

strength
15 mins to find a 1Rm Deadlift
Start light and work your way up
a suggested rep scheme is
3-3-1-1-1

Metcon
WORKOUT 11.6

Complete as many reps as possible in 7 minutes following the rep scheme below:
Thruster, 3 reps 100/65
3 Chest to bar Pull-ups
Thruster, 6 reps
6 Chest to bar Pull-ups
Thruster, 9 reps
9 Chest to bar Pull-ups
Thruster, 12 reps
12 Chest to bar Pull-ups
Thruster, 15 reps
15 Chest to bar Pull-ups
Thruster, 18 reps
18 Chest to bar Pull-ups
Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Level 1
75/55 and banded pullups

Level 2
100/65 and kipping pullups

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