Let’s have a big showing to say good bye to Coach Juan Ortiz today with a nice 2-fer dedication WOD!
WOD:
“Coach Juan”
10,8,6,4,2:
Bench Press (Climbing)
250M Row after each set
Rest 5 Min, then
21-15-9:
Deadlift (315/220)
Cal on Ski Erg
Jumps on Bench Press weight should be 10-20 pounds
Score = Two separate Scores. Total Time and Highest Bench Weight
| On the Bench today, look to make 10-20 pound jumps ea set. Ex: Guys bench weight: 135/155/175/195/215, women’s bench weight: 95/105/115/125/135. Go by what you can handle as the goal is to not have to break more than once per set. |
Scaling Options:
Deadlift weight -> 275/195 -> 225/155 -> as needed (shoot for 75% of 1RM) (Or 365/255 for Elite)
Joint Strike CrossFit 