Monday’s WOD 3/18/13
Buy In:
Front Squat
3 Rep Max
WOD:
“Running Jackie”
1200M Run
50 Thrusters (45/35)
30 Pull-Ups
SCALE-UP Option: 50 Thrusters (95/65), 30 Chest to Bar Pull-Ups
Cash-Out:
Pistol Practice
For today’s buy in we are going to work on the front squat. Just like last week, except this time we are going for a little heavier than what we performed last week.
For the workout we are going to perform a workout that was suggested by Lindsay. So you can thank her. Normally Jackie is performed with a 1000M Row. Since we are light on rowers, we are going to perform a 1200M Run. This workout is performed as a 1 round “chipper”. As soon as you finish the run, perform 50 thrusters. After the run perform 30 pull-ups. That is all. it is a sprint effort that should take anywhere from 7-12 minutes.
If you notice, there is new option on the workout. The “SCALE-UP” option. As you know, CrossFit is universally scaleable. To challenge some of the athletes in the gym that need more practice on heavier loads and more skilled movements, we are going to add in the scale-up option. Please… ask a trainer if you should perform the scale-up option. Sometimes the scale-up option is not the best option for those that need to get faster on workouts at a lesser weight, need to perform movements to safety standards, or need to develop the necessary range of motion.
For the cash-out, let’s spend the remaining time working on our Pistols.
Results
Sunday, March 17th 2013 at 7:23 pm |
Everyone did awesome Sunday and I thought the atmosphere was amazingly supportive and it felt like a championship game:)
Everyone who did the open poured their hearts out and everyone else cheered until they were screaming!:)
Proud to be apart of the C2 family!!!
Christy had a huge PR on her push press and push jerk, Lauren (prego) 243 WHAT?!?! She’s going to be back blazing like fire through the WODs and I’m excited to see that!!!
Jackie- she used to be nice. My stomach tied up in knots when I read the scaled option which means- do it.
Monday, March 18th 2013 at 7:10 am |
Great WOD Rick… Really a good push! I’m glad I did 65/C2B! Kelly – thanks for the push on the run! Zach – love chasing you in the morning WODs!
Monday, March 18th 2013 at 9:36 am |
Shout out to Chris, whose score of 264 on Open WOD 13.2 was the 37th best for his age bracket in all of SoCal.
Monday, March 18th 2013 at 11:25 am |
Yeah Chris!!!