Tuesday 170314

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WOD

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Complete 3 rounds for time of:

3 Legless Rope Climbs

6 Push Jerk, 225#/155#

12 Deadlifts, 225#/155#

24 Sit-ups

48 Wall Balls, 20#/14#

25:00 Time Cap

crossfit.com

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Wall Balls!

And Then Mainsite Punches You In The Face!

Oh the good ol’ days when you look at .com and you say “oh what the hell?” That’s today. Sticking with our mainsite programming, they wrote up a doozy for us. Specifically, those heavy push jerks. So here’s the deal with today. You’re only allowed to use 1 barbell, with 1 weight. The jerk is going to be the limiting factor on this WOD. You have to clean it up to get it overhead. We’ve also thrown in a 25:00 time cap. Today it will be important to make good choices so that you can finish the WOD. Specifically, select a weight that you’re going to be able to put overhead for multiple reps. Singles on this…that is power clean and jerk….is not going to work. It will simply take too much time. It has to be a weight that you’re able to get overhead several times before it hits the ground. 

The volume of wall balls will also be a factor for many. Choose a weight that you’re going to be able to hit the reps on. If you know that with a certain weight you can only do 5 at a time, go lighter. Otherwise you won’t finish before the time cap. It will be worth it to go lighter today.

It’s not often that a WOD like this comes around. Don’t get down on it, embrace it. Come in with a plan and get it done. You’ll be better on the other side of this workout!

 

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