Friday 04032015

A) BB Gymnastics:

1) Power Snatch – 10:00 min to find 1RM

2) Power Clean – 10:00 min to find 1RM

3) Jerk from blocks w/2 sec hold in split – 6×2 @ 70-80%
*note: demonstrating balance and control with pause in split. Find ceiling with eyes 

B) Met-Con:

“Jesus WoD”

The Jesus WOD is done as a means of aligning Christian beliefs physically, mentally, and spiritually.  It is not intended to grandstand an athlete’s ability… it is not designed to “measure-up” to what Jesus encountered in His crucifixion… it is not a typical CrossFit workout… and it IS NOT REQUIRED.

The Jesus WOD is particularly brutal.  Some participants have been able to finish it as prescribed; others have found that they had to scale-down the weight as the workout wore-on; all participants have found that it helps them better grasp the amount of suffering Jesus endured. Here is the workout as prescribed…

14 Rounds of:
10 Deadlifts 95/65
10 Squat cleans 95/65
10 Push Press 95/65
50ft walking lunges w/BB on Back
50ft Yoke Walk

At no point does the barbell touches the ground until after rounds 3, 7, and 9 where you will perform:
7 Turkish Get Ups (TGU) 53/35#

This WoD represents the 14 stations of the Cross with the 3 times Jesus fell to the ground.

C) Endurance:

6 Rounds of:
200m Run
*rest 1:1 between rounds


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