3.17.18. WOD
March 16, 2018
3.19.18. WOD
March 18, 2018

3.18.18. WOD

Indianapolis fitness CrossFit

Need a little extra instruction on movements that keep challenging you? A skill session is the answer!

CrossFit, fitness, Indianapolis, Speedway

Complex with a partner:
4 Deadlifts
3 Hang power cleans
2 Front squats
1 Jerk
*Build to a heavy set in 9 minutes.
*Once athletes have had 5 minutes to warm-up start the clock.

—–

AMRAP 17:00 With a partner:
Run 400m or row 500m or bike 30/20 cals
AMRAP
“DT”
12 Deadlifts (155/105)
9 Hang Power cleans
6 S2OH
*One athlete runs/rows/bikes while their partner AMRAPs “DT”.

L3: 135/95
L2: 115/75
L1: 95/65

——

Extra Credit
1a) Banded pull-throughs: 3 x 15. No rest.
1b) Banded leg curls: 3 x 25 ea. No rest.
1c) Landmine rotations: 3 x 20-30 total. No rest.

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