3/13/13 – Wednesday

Written by josequan. Posted in Fitness

ATTENTION:

Today and tomorrow (Wednesday and Thursday – March 13 & 14) will be measuring and weighing day. Come in early and see Tiff. If you are going to attend a certain class do it before or after. Competitors who are out of the competition you can still come in and weigh-in and get your numbers. The Paleo Challenge will be over as soon as we get these numbers down.

WOD

A.
Take 15 minutes to build to a heavy, but not necessarily 3RM, 3-rep Deadlift.

B.
Three rounds for time of:
400 Meter Run
30 Kettlebell Swings (24/16 kg)
15 Hand-Release Push-ups

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

A.
Front Squat
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 90-95%
Rest as needed

Let feel dictate, and feel free to deviate from these percentages today if you’re not firing on all cylinders.

B.
Take 10-15 minutes to work on Clean & Jerk technique.

If your speed and mechanics look good, you may build in weight by feel, but keep in mind that our goal is to perform well on Friday in the Open, so don’t smoke yourself here.

C.
Complete as many rounds and reps as possible in 5 minutes of:
5 Power Cleans (135/95 lb)
10 Wall Ball Shots (20/14 lb)
20 Double-Unders

(Practice your transitions – how would you lay out the rope, where would you set up your barbell in relation to the ball and rope, etc…. This is light and fast, so your success will be determined in part based on how quickly you can keep yourself moving in transition.)

D.
Three sets for times of:
5/3 Muscle-Ups
10 Toes to Bar
Rest 2-3 minutes

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