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CrossFit WOD 12-5-15

4
Dec

CrossFit WOD 12-5-15

 

Fitness

Performance

Split Jerk 5,5,4,4,3,3 Clean w/ slow 1st Pull   Work to a heavy Triple
Jerk From Behind   Work to a heavy Triple from blocks
Workout 15.2 Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54) WORKOUT 15.2
Every 3 minutes for as long as possible complete: Every 3 minutes for as long as possible complete:
From 0:00-3:00 From 0:00-3:00
   2 rounds of:    2 rounds of:
   6 overhead squats (65 / 45 lb.)    10 overhead squats (95 / 65 lb.)
   6 chin-over-bar pull-ups    10 chest-to-bar pull-ups
From 3:00-6:00 From 3:00-6:00
   2 rounds of:    2 rounds of:
   8 overhead squats (65 / 45 lb.)    12 overhead squats (95 / 65 lb.)
   8 chin-over-bar pull-ups    12 chest-to-bar pull-ups
From 6:00-9:00 From 6:00-9:00
   2 rounds of:    2 rounds of:
   10 overhead squats (65 / 45 lb.)    14 overhead squats (95 / 65 lb.)
   10 chin-over-bar pull-ups    14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds Etc., following same pattern until you fail to complete both rounds

*At CrossFit 646 in Tucson Arizona, we offer two training tracks.  The Fitness Track is our CrossFit “WOD.”  This is a strength & conditioning program for people looking to attain a high level of fitness and health.  The Performance Track is a more advanced program for people who would like to compete in CrossFit, Olympic Weightlifting or just love training at an advanced level.  Entry into the Performance Track must be earned with a number prerequisites that must be completed prior to entry.