Monday WOD – 041414

WCCF Kids

Kay, Kaitlyn, Tess, Kathryn, and Lexi at the Cynergy CrossFit Kids Challenge. Great job, ladies!!

Smolov – Week 2:
If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight. You can update your Smolov Calculator by changing the “Increment” value to how much you are going up this week.

Also, I know things were a little hectic on Saturday with everyone trying to squat. So, for the next two weeks, I’m going to ask you Performance peeps to do your Saturday squats either BEFORE or AFTER the 9:15 class.

WORKOUT OF THE DAY

Fitness
1. Smolov 2/1
HBBS 6X6 @ 70% Plus – rest at least 2 minutes

2. Metcon
3 rounds for time of:

50 KBS 24/16kg
75 Double-Unders

Performance
1. BBG
7X1 Snatch + 2 OHS – heaviest possible, rest 60-90 seconds

2. Smolov 2/1
HBBS 6X6 @ 70% Plus – rest at least 2 minutes

3. Metcon
3 rounds for time of:

50 KBS 24/16kg
100 Double-Unders