04/10/17: Clean Ladder and Deadlifts!

/ CrossFit Revelation/

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NUTRITION CHALLENGE NOTE:  If you are not inputting your weekly scores on SugarWOD on Sunday...then you have zeros for your points for the week!  Don't worry...you can go back and enter scores still, just please do so ASAP so we can make sure we have an accurate point spread!

1st Annual CFR Charity Row:  Saturday, June 24th at Sonny's Place in Somers!  Teams of 5 will be required to raise $500 and collectively complete a marathon row (42,195 M).  This year will benefit the MS Society.  Details and registration information will be available soon!

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WOD:

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Boot Camp:

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A.)  50 Burpees AFAP*

*Start Every Minute with 10 Air Squats

B.) For 15 Minutes:

Row:  30 Seconds Hard/Rest 30 Seconds

Score = Calories Rowed

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.) Clean Ladder:

165/85 x 10

180/95 x 8

195/105 x 6

205/125 x 4

220/135 x 2

B.)  For 15 Minutes:

1 Deadlift* Every 30 Seconds

*(Choose a Moderately Heavy Weight That You Can Lift With Good Form, CONSISTENTLY)

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Heavy Program:

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A.)  Back Squat: 5RM, then -5 & -10% for 5

5X:

B1.) Bent Over Sled Drag (60M)

B2.) 20 Stationary Lunges with DB in Front Rack (10 Per Leg)

C.)  Barbell Second Pull (Starts Above Knee):  

Find 3-Rep Max with 3-Second Hold on Top of Each Rep

D.)  10-8-8-6-4-2:

Thrusters (95/65#)

60 M Sandbag Push

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD