Announcements
- An Anniversary Message to All of CrossFit 858 from Coach Mark: CLICK HERE
-
Programming note: If you want to learn more about the “Pumping Iron SWOD”, read here: http://www.crossfit858.com/2016/08/pumping-iron-swod/
Also, YES, you can do both with the second SWOD at a later time, just not in the same session. You dont’ have time for that.
SWOD: Week 2 Overhead Squats (16 min)
Overhead squat 5X5, , Start 1st set after you hit 65%, build to a heavy set of 5
Pumping Iron SWOD (Week 3, Day 2)*
A1) DB Press NEGATIVES (40X0=4 sec count down) 4 sets x 8 reps
A2) Barbell Front Raises 4×10
*use SugarWOD to note weight used for future weeks, note how you felt in terms of difficulty so you can make adjustments as needed
WOD
6 DB Squat Cleans (40/20)
100m w/KB in racked position (53/35 on one side)*
8 Alternating KB Snatches (53/35)
100m w/DB in overhead locked out position (40/20 on one side)*
*Change sides for each round
4 Rounds for time (20 min cap)