Wednesday, 11/12

Wade’s Day

Well gang, Wade’s Day is finally upon us once again. For the second year in a row, CrossFit DC has joined the ranks of Wade’s Army to fundraise for the fight again the pediatric cancer, Neuroblastoma. Although Wednesday, November 12th is Wade’s Day, CrossFit DC will continue our fundraising efforts through this coming weekend to see how close we can get to our goal of $2,500 (weren’t aware of our goal? well then jump over and check out the CrossFit DC fundraising page!)

Warm-Up
2 Rounds of
10 Spider Lunges
5 Hanging Scap Retraction
10 Supine Scorpion
5 Dolphin Push-ups
10 Dead Bugs (5 per side)
5 Band Pull Apart combo (1 OH+ 1 in front)

Workout = “Wade”
Complete 5 rounds for time of:

11 reps of One Arm DB Power Snatch (50#/30#)
12 reps of One Arm DB Thrusters (50#/30#)
11 reps of DB weighted Pull Ups (50#/30#)

– alternate hands as needed during the workout to complete total reps
– 25min timecap

Scaled – Option 1
Same rep scheme, but:

– men use 1/4 bodyweight DB for snatch & thruster and 1/6 bodyweight DB for pull-ups
– women use 1/6 bodyweight for snatch & thruster, and 1/8 bodyweight DB for pull-ups

Scaled – Option 2
Same rep scheme, but:

– men use 1/4 bodyweight DB for snatch & thruster and un-weighted strict pull-ups
– women use 1/6 bodyweight for snatch & thruster and un-weighted strict pull-ups

Scaled – Option 3
5 rounds of

11 reps of One Arm DB Power Snatch (no specified weight)
12 reps of One Arm DB Thrusters (no specified weight)
20 Band Pull-Aparts
11 Band Assisted Pull-Ups /OR/ challenging Ring Rows