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Thursday’s WOD - 10/18/2018


Skill: Modified Burgener Warm up w/ Squat Clean focus  Split Jerk Review Strength: Clean & Jerk - 1-1-1-1-1 **Following warm up sets, athletes will have 5 attempts to work up to a max power or squat Clean and Jerk, PC, SC, Press, PP, or PJ / SJ are all acceptable. Depending on their warm ups sets, athletes should being their first single at approx 80-85%. SCALED: Power/Hang Clean & Jerk (S2O) - 5x3@ light to moderate weight **Scaled athletes may work up to a conservative to moderately challenging 3 rep weight where form is near PERFECT. WOD: “Fran” For Time: 21-15-9 Thruster @30-40% / 9-12 UB Reps (95/65) Pull up / Seated-Pull up / Ring Row Rx = Thrusters @ 95/65 and chin over bar pull ups **Repeat from 07-25-17, 07-26-16, & 12-21-15** Accessory Work: 4RFT: 100m KB Front Rack Farmer Carries @ 53/35s 5 Wall-walks 15 KB Deadlifts Rest 2:00 b/t rds 


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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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