15
Feb

Saturday 2/16/19

By: 321go Leave a Comment

CrossFit Inner Loop – ALL CLASSES

Partner WOD

Partner WOD: To Have and To Hold (Time)

Each athlete completes the following, one movement at a time (i.e., Athlete 1 does 50 Deadlifts, then Athlete 2 does 50 Deadlifts, then Athlete 1 does 40 Power Cleans, etc). While the athlete is working on the barbell, their partner is completing the designated HOLD. If/when the partner breaks the HOLD at any time, the athlete working on the barbell must put it down until their partner regains the HOLD.

Each partner must complete all the reps of a given movement before switching.

For Time:

50 Deadlifts (OH Plate Hold – 45/25)

40 Power Cleans (Wall Sit w/ KB in Goblet – 53/35)

30 Shoulder to Overhead (Forearm Plank)

20 Front Squats (Dead Hang)

10 Power Snatch (Hollow Hold)

Barbell – all same weight for each athlete

Rx = both athletes 95/65

Rx+ = both athletes 115/80

13
Feb

Thursday 2/14/19

By: 321go Leave a Comment

REMINDER: NO YOGA this Sunday! 


WOD

“Little Love Bites”

*compare to 2/14/17*

Complete these two couplets in either order, for total time:

15-12-9 reps:
Thrusters (95/65)
200m Row after each set

15-12-9 reps:
Pull-Ups (scale to Ring Rows)
200m Run after each set