WOD for 08 APR 2016

0500 and 1130 at Fredericks Gym

So great effort yesterday! I think dang near everyone improved their 25 to life time by 30 seconds or more. I know Brittany went from 12+ minutes to 9 something. That is a great improvement in a short time. Williams also beasted it like a straight boss. Great work folks. 16 April be sure to come out and support our festivus games competitors at Crossfit Metanoia!!! This will be all three of their first competition and I can tell you from experience that having people there supporting you makes a world of difference. And don’t lie to yourselves, you don’t have anything important to do on that Saturday anyways.

So here is the pain for today:


Snatch Deadlift (halt @ knees & pockets) 2 x 3 @ 75%, 3 x 3 @ 80%

Overhead Squat 4 @ 50%, 3 @ 60%, 3 @ 65%, 3 @ 70%

Clean Deadlift 4 @ 70%, 4 x 4 @ 80%



10 Rounds:

6 Thrusters 110/75

6 KB Snatches/side – heavy but unbroken (53/35 Max)

12 ABmat situps

You shouldn’t break up any of the sets. If you need to rest, rest in between movements but keep the train rolling. This workout is designed using different muscle groups so muscle fatigue shouldn’t be too much of an issue, cardio fatigue may be another factor…

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