Ravage CrossFit – CrossFit
Metcon (No Measure)
-use body weight for all three weights.
The rest of this week and next week we will be getting everyone 1rep Maxes.
Pick to lifts and work towards your max. For example:
Deadlift and strict press.
Do not select two pulling movements or two pushing movements.
MAKE SURE YOU NAME IS ON THE PR BOARD AND WRITE YOUR 1RM’S DOWN
If there is enough time left complete a benchmark movement or workout that is posted on our board. Make sure it is a shorter workout.
10 mins to work to a heavy set
1 Squat Clean + 1 Front Squat + 1 Split Jerk
6 Rounds for max reps of:
1 minute Row/airdyne for Calories
1 minute of Burpees
1 minute of Double Unders
(first 30s are DU attempts then switch to singles)
1 minute Rest
record total reps
3 x strict max pullups
(coach will have scaling options)
2 Box jumps
2 deadlift 115/75
4 Box jumps
4 deadlift 115/75
6 Box jumps
6 deadlift 115/75
During this WOD you must complete the following at any time:
-3 rope climbs
Record the highest rep count you complete