October 2, 2017
Due to the number of teams that still need to complete the CrossFit Team Series workouts, we will be running two of the workouts for today’s wod so we are not having any interference during class times.
If you are not doing the Team Series, you will complete the Strength Portion and then Event #5.
For those doing the Team Series, but have not completed any of the workouts, you will complete Event #8 followed by Event #5.
For those doing the Team Series and have already done the workouts, you will complete the Strength and The Other WOD.
Strength:
Bench Press
5 x 3 (:03 Negative Down, then Press Up)
*Progressive loading. :03 Negative is for each rep.
CF Team Series Event #8
“Team Jackie”
2000m Row (switch every 250m)
100 Thrusters (45/35)
60 Chest-to-Bar Pull ups (Scaled = 2:1 Jumping CTB Pull ups)
*15 min cap
Rest
CF Team Series Event #5
10 minute AMRAP
3 Synchro Burpee Box Jump Overs (24/20) (Scaled = 20/20 Step overs)
3 Synchro Deadlifts (225/155) (Scaled = 155/105)
6 Synchro Burpee Box Jump Overs (24/20)
6 Synchro Deadlifts (225/155) (155/105)
9 Synchro Burpee Box Jump Overs (24/20)
9 Synchro Deadlifts (225/155) (155/105)
And so on adding 3 reps each round…
The Other WOD
5 Rounds or 15:00 (whichever comes first)
30 Double Unders
16 Alt. KB Snatches (53/35)
200m Run