The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm Up 4 (No Measure)

3 Rounds NFT of:

Row 15 Calories

10-15 Push-ups

30 Hollow Rocks

Wendler

Week #2

Using 90% of your 1RM as your training max

70% X 3

80% X 3

90% X 3+

*Don’t forget to change the reps of your last set if you complete more than 3 rep

Bench Press (70% X 3)

Bench Press (80% X 3)

Bench Press (90% X 3+)

Metcon

A: Metcon (AMRAP – Rounds and Reps)

Race II “He Said, She Said”

5 min AMRAP At the start of the race 1 male & 1 female (in the case of male/male duo both males) will run out to their lane. Partner 1 (the male) will perform 2 squat cleans followed by the partner 2 (the female or second male in the male/male duo) with 20 double unders*. This trade off will continue as partner 1 increases the number of squat clean reps by 2 and partner 2 does 20 double unders between squat clean sets. (For example: 2 SC, 20 DU, 4 SC, 20 DU, 6 SC, 20 DU, 8 SC, 20 DU, 10 SC, 20 DU…) Only ONE partner works at a time.

SPORT #155/ #115 *Double unders must be unbroken FITNESS/MASTERS #135/#75

B: Metcon (AMRAP – Rounds and Reps)

Race III  “She Said, He Said”

5 min AMRAP At the start of the race 1 male & 1 female (in the case of male/male duo both males) will run out to their marked area. Partner 2 (the feamle) will perform 2 squat cleans followed by the partner 1 (the male or first male in the male/male duo) with 20 double unders*. This trade off will continue as partner 2 increases the number of squat clean reps by 2 and partner 1 does 20 double unders between squat clean sets. (For example: 2 SC, 20 DU, 4 SC, 20 DU, 6 SC, 20 DU, 8 SC, 20 DU, 10 SC, 20 DU…) Only ONE partner works at a time.

SPORT #155/ #115 *Double Unders must be unbroken FITNESS/MASTERS #135/#75