Monday, Mar. 27, 2017

Congratulations to Mariah (pictured above), Nikki, and Kehau for competing in the Doc Yogi memorial meet. Thanks to Hi Performance for planning and running the event and Aloha CrossFit for hosting.

032717 WOD

A. Warm up

Coach’s choice (5:00 time cap)

B. Back squat

Take 5:00 to warm up to starting weight, then:

Every 2:00 for 10:00:

Set 1) 6 x 65% 1RM

Set 2) 4 x 75%

Set 3) 2 x 85%

Set 4) 2 x 90%

Set 5) 3-5 x 85%

C. For time:

Buy-in: 500-meter row

40 double-unders

30 strict sit-ups

15 chest-to-bar pull-ups

40 double-unders

30 strict sit-ups

10 chest-to-bar pull-ups

40 double-unders

30 strict sit-ups

5 chest-to-bar pull-ups

Cash out: 25 burpees

>> On-Ramp

For time:

Buy-in: 250-meter row (or 2 x 100-meter run due to rain)

Three rounds:

80 single-unders

15 sit-ups

10 deep ring rows

Cash out: 20 burpees