BODY TRANSFORMATION CHALLENGE coundown to beach season

There will be a volunteer meeting Friday evening at 6pm for those interested in helping out with the Valentine’s Day Massacre competition on Saturday. All help will be greatly appreciated.

 

CFW Lead Instructor Josh E. leading the 6pm class through barbell warm-up.
CFW Lead Instructor Josh E. leading the 6pm class through barbell warm-up.

CrossFit
5 Rounds of:
Bench Press 5 reps
Chin-ups 5 Reps
Rest 2:30min b/w rds

Then:
For Time
50,40,30,20,10
Double Unders
Sit-ups

Supplemental
4 rds of:
Row 400m
15 Burpees over rowe
rest 2min b/w rds

Wilmington Weightlifting Club:

(A)
Snatch – heavy single
Then off that number… 85% x 2 x 2; 90% x 1 x 2
Clean & Jerk – heavy single
Then off that number… 85% x 2+1 x 2; 90% x 1 x 2
Snatch Pull – 105% (of snatch) x 2 x 5
Back Squat – heavy single
Then off that number… 90% x 1, 95% x 1, 100% x 1

(B)
Weighted Chin ups: 8-10 x 4
Barbell Side Step Ups: 10-12 x 4
Seated Row: 8-10 x 4

(C)
6 rounds
5 Chin ups
10 Air Squats
5 toes to bar
1 box jump