Metabolically taxed – Wed 1.10.18

 In W.O.D.

Heavy weightlifting and gymnastics skills while metabolically drained and breathing heavy is one of the things that makes CrossFit workouts so effective.  This WOD will do just that!

Skill: Work up to a Clean and Jerk heavier than you will use in the WOD

Conditioning: 5 rounds for time of:
– 400m Run
– 7 L-Pull Ups
– 4 Clean and Jerks (185/125#)


Related:
• The Pull-Up (L-Sit)
• Chad Vaughn, 315-lb. Clean and Jerk

Scaling
This workout should push your gymnastics skills and require you to lift heavy while metabolically taxed. Choose a more difficult pull-up option than you do when regular pull-ups are prescribed. Clean and jerk a load that is moderately heavy.

Intermediate Option
5 rounds for time of:
400-meter run
kip-up L pull-ups
4 clean and jerks

Men: 135 lb.
Women: 95 lb.

Beginner Option
5 rounds for time of:
200-meter run
jumping hanging knee-raises
4 clean and jerks

Men: 75 lb.
Women: 55 lb.


This January, Sweat Angels is partnering with Soles4Souls! Soles4Souls helps fight poverty through collecting and distributing clothes and shoes. Your check-ins will help provide coats to someone in need. Every 10 check-in will provide 1 coat. #keepwarm


Remember to sign in for the class you plan on attending on Mindbody.  This is a way we know who will be in class and how we can best help you meet your goals.  It’s also a way to contact those should some unexpected event take place in case and change in schedule may occur.  Also, it’s a great way to maintain your motivation!  Once you sign up, now you have to go, right!?

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