The 307 PROGRAM
WORKOUT OF THE DAY
CrossFit 307 is proud to announce that one of it's own is now also one of Mills Finest! Can you guess who it is? Congratulations, Officer!
Strength: Muscle Snatch 3x5
WOD: Open WOD 11.3
5 Min AMRAP
Squat Clean and Jerk (165/105)
Clean is one rep and jerk is one rep. Must get the Jerk before moving back to clean.
REC: 2500K partner row. Switch every 250 meters, while one rows, the other holds plank.
***Don't forget, Memorial Day Murph will be run this Saturday, May 25th beginning at 9:00 am. Be early to warm up and we'll run it in waves. You can still come and participate even if you didn't register on the MDM website.***
Strength: Snatch Grip Deadlift 3x20 (set your own weight, this is obviously not a one-rep max so your weight won't be nearly as heavy) Rest between sets
WOD: "Fourth Down" (repeat from 10/12/2012, check your last score and go for a PR)
4 Rounds for Points
4 minutes of work followed by 1 minute of rest
Push Press (155/115) (this isn't listed as a Push Jerk, only a valid press counts)
Box jump (24/20)
Power Clean (same bar as push press)
Bear Crawl in 10 meter lengths (each length is worth 5 points so there is incentive to stick with these)
REC: Coach-led Plank exercises
Strength: Good Mornings 3x20
WOD: Partner 21-15-9
Wall Balls
Toes to Bar
* Partner A holds plank while Partner B does 21 wall balls and 21 Toes to Bar, then switch so Partner A does 21 of each. Repeat for the rounds of 15 and 9. Partner must be in plank for rounds of Wall Balls and Toes to Bar to be done.
REC: 20 Turkish Get Ups (10 ea. side)
Announcing the 2013 Wyoming Open (Individual) Competition put on by CrossFit Frontier. Registration is limited and opens May 15th at 10:00 A.M. Don't miss it! Check out the Website for more details.
Warm Up: 10 PVC Good Mornings, 10 GHD Sit Ups, 10 KB Shoulder Press (stay below a 16kg bell)
Strength: Overhead Squat 5x5
WOD: "Chelsea"
Every Minute on the Minute for 30 minutes perform the following:
5 Pull Ups
10 Push Ups
15 Air Squats
Score is the final round you were able to complete successfully within the minute. If the clock catches you, rest for the next minute and then keep going so as to get a better workout. Do this as necessary for the duration of the 30 minutes.
REC: Plank for 5 minutes (2 minutes in plank, 1 minute on right side, 1 minute on left, 1 minute reverse plank) then accumulate 90 seconds of "L" hang/sit in any variation.
