Today is the start of something new at X Four Three. We are introducing weight levels. Level 1 is for beginners or anyone who has a limited strength level and limited proficiency at the programmed movements. Level 2 gets a little heavier and is more appropriate for athletes with an intermediate level of training. Level 3 is for the big dogs, the firebreathers, the beast mode mofos with an advanced strength level and high competentcy in the programmed movements. Choose your levels carefully. You should be fully challenged, but not be risking injury. Also, these are guidelines and are not set in stone. If your level has you at 45#, but you feel that isn't challenging, you can certainly add more weight. You also might find yourself in two different levels within a WOD depending on the programmed movements. That's completely normal. Just remember to choose your weights wisely and kick plenty of ass! One last thing, the levels will be listed Level 3, Level 2, Level 1 in the daily WOD.
STRENGTH:
EMOM for 7 minutes:
1 Clean + 1 Hang clean + 2 Push jerks @ 80% of your 1RM clean.
CONDITIONING:
Fight Gone Bad style
5 rounds:
Thrusters, 95/65, 65/45, 45/35
Pull-ups
Sit-ups
*In this workout you move from each of the 3 stations after a minute of work. The clock does not reset or stop between exercises. This is a three-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to the next station immediately for the best score. One point is given for each rep.
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