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Friday's WOD - 8/17/2018


Skill:

4x10 (5R/L) - 1-Arm Dumbbell Hang Clean and Jerks @ moderate weight

**Superset this skill work**

3x Rope Climb + Review

  • Scaling options: ½ Rope Climb / 1x Lower + Raise

  • Lower + Raise

  • Leg Wrap

  • Foot Clamp

  • 3x - Rope Climb ½ Rope Climb / 1x Lower + Raise

Strength:

Strict Press

**Working Weight / Training Max is 95% of 1RM. Recent On-Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT.

1x3@80%ww

4x3@85%ww

1x3+AMRAP@80%ww

**REST >90s between efforts

WOD:

7RFT:

5 Burpee Box Jump Overs

10 (5R/L) DB Hang Clean & Jerk

1 Rope Climb / ½ Rope Climb / 1x Lower + Raise


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CrossFit 8085

Affiliated with Bob's Gym

300 N. Stockwell Rd, Evansville, IN 47715

812-401-0098

info@cf8085.com

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