WOD

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CrossFit 1Force – CrossFit Endurance

J.C. Superstar (Time)

For Time (30 min Cap):

75/50 Cal Assault Bike



2 Rds

10 Alt DB Power Snatch (50/35)

25ft DB OH Walking Lunge (Left Arm)

10 Alt DB Power Snatch

25ft DB OH Walking Lunge (Right Arm)



75/50 Cal Assault Bike



2 Rds

10 Alt DB Power Snatch

25ft DB OH Walking Lunge (Left Arm)

10 Alt DB Power Snatch

25ft DB OH Walking Lunge (Right Arm)

*Post Time on Whiteboard — Settle into a comfortably uncomfortable pace on the bike. Set your back and get a good jump on the DB PS. Drive that DB into the ceiling and squeeze during the lunges. Measuring Stick is at the front*

**Scale Options: Reduce DB weight. Hang PS instead of PS. Cleans if unable to go OH. Front Rack Walking Lunge instead of OH. Set time limit of 8 minutes on the bike (8 min or RX cals whichever comes first) or Reduce Cals to 60/42**
***Warm Up***

3x

30 sec AB

8 Ball Slams (light/mod)

25ft D-Ball OH Walk per side

1-2x w/ black or orange band

10 Short Arm Pull Apart

10 Straight Arm Pull Apart

10 OH Pull Apart

10 Pass throughs

1-2x

10 90/90s w/ GM

10 Rock Backs Per Side

10 Deep Lunge Reach Through Per Side

1x 4 Reps Each Per Side w/ moderate DB

Suit Case DL

High Pull

Muscle Snatch

Power Snatch

OH Walking Lunge

Tester: 2x 2 Snatch and 4 Lunge Steps @ WOD Weight