Wednesday, July 18, 2018

WOD Wednesday #79 Powered by Strauss Direct CrossFit Box

5 Rounds for time:400 meter Run
15 Overhead Squat (95/65lbs)


GOAL TIMES:Elite: Sub 11:00
Level 3: 11:00-13:00
Level 2: 13:00-15:00
Level 1: 15:00- 17:00

Coaches/Athletes: These are estimated RX goal times, scale as needed to finish in these time frames.

Depending on your running ability, use the 400 meters to rest or make up time.

SCALING:
  • Reduce Run to 200 meters
  • Row 400 meters or 200 meters
  • Reduce weight to one you can do for 15 reps efficiently and unbroken.
  • Box Overhead Squat
  • Overhead squat with PVC pipe
  • Reduce to 3 rounds

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THE CROSSFIT® BOX
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  • (10) 6oz pieces of Chicken Breasts
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  • (4) 10oz Grass fed Ribeye Steaks
  • (4) 10oz Grass fed Strip Steaks
  • (2) 6oz Grass fed Sirloin Steaks
  • (1) Package of Grass fed Beef Sticks
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