W.O.D 12/4/18

/in /by

National Holocaust memorial day.

I have been filled with mixed feelings on what workout to write for this day. in crossfit, memorial days are usually commemorated with a “Hero WOD”, but this day doesnt feel like something that can be properly honored with some combination of exercises.

In the end, the decision made, was to do nothing special (except for not plaing music, which is a nation wide tradition). As i see it, our ancestors were persecuted for simply living their normal life and traditions, and the best way to honor them, is to CONTINUE to live our normal life and traditions, unphased and unbroken, proud and strong.

all classes will take place AS NORMAL SCHEDULE thruout the entire day, and we will perform a regular, mundane, day to day WOD.  

AM Israel Chai!

~coach yoni

 

Crossfit W.O.D:

Strength:

Dips (bench/weighted bench/bar/rings) Find 5RM

MetCon: 8 Min ascending ladder 1-1,2-2…

KB S2OH (per side)

Airsquat

RMU

 

A) ask coach

B) 16/12 / RMU by ability

C) 20/16 / RMU by ability

D) 24/20 / RMU/C2B

E) 32/24 / SRMU

 

Cashout: 2k Run

Olympic Weightlifting W.O.D:

  1. Drop snatch work up to heavy triple
  2. 3 position snatch top to bottom 8 rounds at 75-85%
  3. Power snatch (use straps) 6x2x60-70%
  4. Tempo snatch pull 4x4x50% 5sec up 5 sec down
  5. Backsquat 5x3x80%