Workout: Saturday, Mar 2, 2019

Red Wolf CrossFitClass: Workout of the Day

Red Wolf Crossfit - WOD

Intramural Week 1 Update Video:
youtu.be/lxEEP0EIbzo

Sheer Heart Attack (8am)
Teams of 2:
5 RFT:
60/40 Cal Air Assault Bike
30 Bar Facing Burpees
20 Deadlifts 275/185#

Fitness:
5 RFT:
40/30 Cal Air Assault Bike
20 Burpees
20 Deadlifts (choose weight; perfect mechanics)

Rx+
5 RFT:
60/40 Cal Air Assault Bike
30 Bar Facing Burpees
20 Deadlifts 315/205#

Squat Snatch 5×4 (week 2/5) 9am
20 min window to complete Squat Snatch for load:
#1: 4 reps
#2: 4 reps
#3: 4 reps
#4: 4 reps
#5: 4 reps

A Night at the Opera (9am)
AMRAP 10 min
15 Power Snatch 75/55#
15 Lateral Burpees over the Bar

Fitness:
AMRAP 10 min
15 KB Swings (choose weight; perfect mechanics)
10 Burpees

Rx+
AMRAP 10 min
15 Power Snatch 95/65#
25 Lateral Burpees over the Bar
15 Thrusters 95/65#