Workout 17.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Group Warm-up Strength Squat 3-3-3-3-3 WOD 15-12-9 Power Clean (185/135) Handstand Push-ups
Group Warm Up WOD “Tabata Something Else” Pull-ups Push-ups Sit-ups Squats
Strength Power Snatch 1-1-1-1-1-1 WOD 15 min AMRAP: 6 Power Snatch (95/65) 7 Toes-to-bar 9 Hand Release Push-ups 15 Double Unders
17.1 Rehab: Low Back Protocol Skill: Handstand Progressions
Strength Front Squats 3-3-2-2-1-1 WOD 5 Rounds For Time: 10 Pull-ups 10 Hang Power Cleans (95/65) 10 Box Jumps (24/20)
Strength 1 Rep Max Clean WOD “Elizabeth” 21-15-9 Clean (135/95) Ring Dips
WOD 8 Rounds For Time: 15 Ring Rows 20 KB Swings 400m Run
Strength 40 Strict Pull-ups WOD 9-15-21 Burpees over Bar Hang power Snatch (95/65) (You can thank Zach)
Happy Valentine’s Day Group Warm-up Ring Skill-Work
CrossFit is infinitely scalable. What does that mean? It means that your first day, the coaches at CrossFit Emerald Isle will assist you in finding the right weight, the right number of repetitions, the right movement, so that you can train to your potential, that day. Each day small gains are made, and as you get better, the coaches at CrossFit Emerald Isle will assist you and ensure that you receive the maximum benefit.
CrossFit is efficient. In one hour’s time, we take a small class through a warm up, teach the movements for the day, and run the Workout Of the Day (WOD). In one hour, you will likely be more productive than you are in one week at your standard gym. All of this happens under the watchful eye of the fully qualified coaches.
Try it out!