WOD 4.14.14

Main – CrossFit

This Week is going to be hard. Heavier, and less intense this week. Watch your form, scale as necessary, DO NOT SKIP days because of fear or soreness. Just scale as necessary!

Warm-up

I AM CrossFit (No Measure)

3 Rounds NOT For Time:
100M Run
20 Left arm KB Swing
10 Burpees
20 Right arm KB Swing
10 Pull-ups

Weightlifting

Back Squat (Back Squat 9,7,5,3)

Every rep must have a 3sec pause at the bottom.

To be clear, your rep/sets will be as follows: 1 set of 9, 1 set of 7, 1 set of 5, 1 set of 3

Obviously we want to go up in weight as the reps go down

Post your score as the weight for your set of 3, but post all sets in notes.

RX+ Does 1 1/4 Squats instead of pause squats (squat down to bottom, then come up to parallel, then back down to the bottom and all the way up. That is considered one rep.

Metcon

Double Air (Time)

5 Rounds
15 Air Squats
30 Double Unders
– RX+ Does as an 18min AMRAP

Score your WOD as 18:00 minus your rep count. So if you do 18 rounds, it would be 45 reps times 18 = 810 divided by 60 to make it a “time” = 13.5 minutes or 13:30. Subtract from 18 for a total time of 4:30. Otherwise, RX+ will not score in order. A little math to get the board right!

Cool Down

Couch Stretch
Calf Stretch on the RIG
Calf Smashing with a friend on the foam

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