CrossFit WOD, March 27, 2019

Double PumpInspiration”There is every use for the person who chooses humility during praise, confidence during criticism, and discipline during distraction. There is not much use for the person who chooses blame during loss, complaining during adversity, and resistance during opportunity.”
-Brian KightWarm-upWarm-upI. 7:00 to Work through…
20 Single Unders or 10 DU
10 Deadlifts (use dbs, or kbs, single or double)
20 Single Unders or 10 DU
10 Squats (use dbs, or kbs, single or double)
20 Single Unders or 10 DU
10 Ring Rows
20 Single Unders or 10 DU
10 Strict Press(use dbs, or kbs, single or double)
20 Single Unders or 10 DU
10 Push Press (use dbs, or kbs, single or double)

II. Coach led Barbell Push Jerk drillsWeightliftingPush Jerk (5-5-5-4-4-4-3)EVERY 2:00 FOR 7 SETS
BARBELL PUSH JERK
Sets 1-3…5 Reps
Sets 4-6…4 Reps
Set 7…3 Reps
*Start light and build to a moderate-heavy final setPush Press (5-5-5-3-3-3-3)BOOTCAMP
Sets 1-3 STRICT PRESS…5 Reps
Sets 4-7 PUSH PRESS…3 RepsMetconMetcon (AMRAP – Reps)AMRAP x 3 MINUTES
10 Single Unders
5 Push Press (barbell)

-Rest 1:00-

AMRAP x 5 MINUTES
20 Single Unders
10 Push Press

-Rest 1:00 –

AMRAP x 7 MINUTES
30 Single Unders
15 Push PressScaling:
Single Unders/Double Unders –scale to a number of reps you can typically complete in 10/20/30 seconds respectively.

Presses — scale load to so you can complete unbroken or in 1-2 sets throughout the AMRAP.Metcon (AMRAP – Reps)AMRAP x 3 MINUTES
10 Alternating Single Unders
5 DB Press (35/20)

-Rest 1:00-

AMRAP x 5 MINUTES
20 Alternating Single Unders
10 DB Push Press

-Rest 1:00 –

AMRAP x 7 MINUTES
30 Alternating Single Unders
15 DB Push JerkScaling:
Single Unders/Double Unders –scale to a number of reps you can typically complete in 10/20/30 seconds respectively.

Presses — scale load to so you can complete unbroken or in 1-2 sets throughout the AMRAP.Metcon (AMRAP – Reps)AMRAP x 3 MINUTES
10 Double Unders
5 DB Press (50/35)

-Rest 1:00-

AMRAP x 5 MINUTES
20 Double Unders
10 DB Push Press

-Rest 1:00 –

AMRAP x 7 MINUTES
30 Double Unders
15 DB Push Jerk

*use KB if neededScaling:
Single Unders/Double Unders –scale to a number of reps you can typically complete in 10/20/30 seconds respectively.

Presses — scale load to so you can complete unbroken or in 1-2 sets throughout the AMRAP.Optional Accessory WorkAccumulate 120 seconds in Dip Support (top of dip)
*every drop perform 8-10 Ring RowsNewsJoin us Saturday morning as we honor Lancaster native, Specialist Joseph P. Collette who was killed in Afghanistan last Friday.

This Saturday March 30th at 5pm we celebrate by wrapping up the 2019 CrossFit Open with a Potluck party. Bring your favorite drink and eats and Open stories!

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