MONDAY 02/20/2017

EXTREME THROW DOWN

STANDARDS FOR MONDAY NIGHTS EVENT @ 7PM

**STANDARDS ALSO INCLUDE CROSSFIT JUDGING STANDARDS USED FOR THE CROSSFIT OPEN.

DEAD LIFT                   RX=300/200                                           MODIFIED=255/170

RING MUSCLE UP      RX= RING MUSCLE UP                         MODIFIED = CTB/RING DIP UNASSISTED

WALL BALL 20/14        RX = 20 /14 10 FOOT TARGET           MODIFIED 20 /14 10 FOOT TARGET

TTB                              RX=TTB                                                 MODIFIED = TTB 

FARMERS WALK         RX=70/55                                                MODIFIED=55/45

BURPEE

BOX JUMP                    RX=24/20                                             MODIFIED = 24/20

 

 

WEEKLY CHALLENGE

8 MIN HOLLOW BAR HANGS

25 STRICT RING DIPS

WARM UP

 

30 JUMPING JACKS

20 GOOD MORNINGS

20 TOE TOUCHES

30 HIGH KICKS

5 BURPEES

 

STRENGTH

DEADLIFT ( ADD 30LB)

50% X 5 -- 54% X 5 --58% X 5 -- 68% X 5--77% X 5+

WOD

  • DEAD LIFT

  • RUN

  • BOX JUMPS

  • SIT UPS