November 4, 2013

Posted by on Nov 4, 2013 in WOD's | Comments Off

Front Squat

3-3-3-3-3

then

21-15-9

Clean and Jerk (135/95)

Deadlift (same bar, same weight)

Wallballs (20/14)

*There will be a 15 minute cutoff.  CrossFit competitions are getting heavier and more difficult.  Our programming will start to reflect that.  You may need to scale some WOD’s, (even if you normally do Rx) to get it done in the requisite time.  PLEASE CHECK YOUR EGO AT THE DOOR!!  It is more important to get the full effect of a CrossFit workout, rather than doing whatever it takes to do it “Rx”.  The Definition of CrossFit is “Constantly Varied, Functional Movements performed at HIGH INTENSITY.”  If you need to pace yourself in order to do more weight, you may completely be missing out on the High Intensity part, one of CrossFit’s core principals.

Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109