02242020

23
Feb

02242020

Crossfit Garage – CrossFit

View Public Whiteboard

Metcon

Throw Down Workout #1 (Time)

RX

60 Calories on the Rower

60 Clean and Jerks (65/35)

60 Jumping Pull-ups

40 Clean and Jerks (75/45)

40 Jumping C2B

20 Clean and Jerks (85/55)

20 Jumping Pull-ups

60 Calories on the Rower

RX +

80 Calories on the Echo Bike

60 Clean and Jerks (135/95)

60 T2B

40 Clean and Jerks (155/105)

40 C2B Pull-ups

20 Clean and Jerks (185/125)

20 Pull-ups

80 Calories on the Echo Bike
Wod #1 for the 2nd Annual St Patty’s Throwdown

* Teams of 3

* 20-minute time cap

* If time permits, can be done in teams of 2

* Coaches, help classes form teams based on number of athletes present. This can be also be done solo using lower reps per movement

*Jumping pull-ups/C2B: make sure top of head is roughly 6-inches below pull-up bar. Use plates to stand on as needed

Bright Spot

Clean and Jerk

Toes-To-Bar

Chest-To-Bar Pull-ups

Pull-ups

Intended Response

Team chipper calls for a bit of strategizing.

Break up movements into manageable sets per athlete and give teammates loads and sets that they will be able to achieve without struggle in order to keep the pace going. Assign movements according to the teams strengths and weaknesses, and use those strengths to the teams advantage.

Most importantly, have fun!