Woman Crush Wednesday: Jackie

WEDNESDAY

It's #WCW which means we're attacking another one of the infamous girl WODs of CrossFit! Last week we crushed "Isabel" with an average time of 2:30! That's intense! 

Today, the workout will be a bit longer, putting us in the 5-10 minute range. When approaching "Jackie" you'll need to be aggressive on the rower. We suggest keeping your time within 20" of your best 1,000m Row Sprint.  If you're not sure on what pace that would be, add 20" to your 500m row sprint time and that's the pace you will want to average. 

Example: If Johnny rows a 1:25 500m Sprint, then his goal will be 1:45-1:50 pace while rowing 1,000m. This will have him off of the rower in 4 minutes or less. 

Now on to the thrusters! You'll be doing 50 empty barbell thrusters. We encourage you to embrace the suck and go unbroken.  You should cycle the barbell fast. If you are shooting for Rx and the thruster isn't considered "cake weight" for you, then you'll need to break it up no more than 2-3 times.  Watch the clock on your breaks. After 10 seconds, you should be back at it. 

When it comes time for the pull ups, GET. IT. DONE! We want everyone shooting for sub 8 on this workout. Scales will provided to guarantee intensity! 

Check out the link below to see how other CrossFitters around the globe stack up against "JACKIE".

https://beyondthewhiteboard.com/gyms/2-main-site/leader_boards/327-jackie

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Workout of the Day

A.) Plank Circuit

:30sec each X 5

Reverse plank

Left plank

Regular plank

Right plank

Rest

(12:30)

 

B.) “Jackie”

1000m Row

50 Thrusters (45/35)

30 Pull ups