Tuesday, December 20th

4 Lessons Learned from Waking Up at 4:45 To Do CrossFit -WOD University

Performance is in red, Competition is in blue, Links are in green

A) 4 Sets of:

Hang Squat Clean x 3 reps
rest 45 seconds 
Toes To Bar x 3-5 reps
rest 45 seconds 
Support Hold on Rings or Stationary Bars x 10-20 seconds 
rest 45 seconds 

B) 4 Rounds For Time
10 Calorie Assaut Bike 
20 Burpees 
40 Abmat Situps

A) Squat  Clean
Set 1 – 3 reps @ 65%
Set 2 – 1 rep @ 75%
Set 3 – 1 rep @ 85%
Set 4 – 1 rep @ 90%
Set 5 – 1 rep @ 95%
Set 6 – 1 rep @ 101-102%
Set 7 (optional) – Exceed Set 6 weight
Rest as needed, but at least 2 minutes between sets of singles

B) “Open WOD 14.4”
14 minute AMRAP
-60 calorie row
-50 toes-to-bars
-40 wall-ball shots, 20/14 lb. to 10/9-foot target
-30 cleans, 135/95 lb.   (power or squat)
-20 ring muscle-ups

This workout isn’t won on the row so don’t come out too hard. Sets of 3 or 4 isn’t a bad idea on the toes to bar. Some people will spend most of their time here but at the end you will be better for it. The wallballs are just kind of there. Get them done. The cleans are where you will have to really “bear down”.  If you don’t have ring muscle ups don’t worry yet. Its going to be a feat in of itself just to make it to the rings in 14 minutes. IF you finish the 30 cleans, note your time. Then finish the remaining time on ring or bar muscle ups. IF you finish 20 muscle ups in time, get your rear end back on the rower!

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531