CFJ, we hope you can join us TODAY at 10 AM for the CrossFit Jenks mini triathlon. Two person teams that will include bike, run and swim! Reserve your spot by signing up on Zen planner today in the 10am slot (open gym time). Please bring five dollars per athlete to offset the cost of renting lanes at the Jenks aquatic center. For additional details, reach out to Coach Dan.
**FYI, only ONE of the partners for the mini triathlon needs to sign up on Zen planner. If you’re both signed up cancel one athlete to free up a spot on the waiting list. If you have a team that would like to jump-in and it’s full, please just show up! Thank you!
“Nicole”
As many rounds as possible in 20 minutes of:
400 Meter run
Max rep pull-ups
Compare to July 3, 2020.
Split jerk
5@135; 3@155; 2@175; 1@195; 1@205; 1@205
*
WOD rxd
5 rds
15/12/12/12/15= 66 reps
Jerk
135-155-185-205-225-235
—
Wod. Rx’d.
5 rounds
22/21/21/22/22
Total = 108 pull ups.
Wod at home with Rows
400m row
Set of 5 strict pull-ups
20 military sit-ups
5+140m
Push Jerk
5@135; 3@155; 2@185; 1@185; 1@205; 1@205(f)
“Nicole” RX’d
5 rds
28, 20, 20, 17, 20 = 105
Push press
85,95,105,115,125,135
WOD w/ assault bike
16-10-11-11-11-11-11
81 pullups
Split Jerk
E2MOM
5@185#
3@225#
2@255#
Failed@275# then got 1@275# in the 2 minutes
1@295#
1@300#
WOD
As Rx’d
1: 35
2: 30
3: 25
4: 25
5: 20
6: 25
Total=160
HOME WOD
for time:
-400m run
Couplet of wall walks & devils press (35# DB’s)
– 10-8-6-4-2 rep scheme for the couplet
-400m run
***runs were w/ 20# vest
18:31
Strength
135-185-225-255-275-305
WOD RX
4 rounds
84 pullups, had emergency bathroom break after round 1, which ruined my plans of 5 rounds
30-22-21-11