Saturday, 2/26/2011
Skill – Snatch
W.O.D. – “RANDY”
75 Power snatches for time. 75/55
Normal Hours 8AM 9AM 10AM
Skill – Snatch
W.O.D. – “RANDY”
75 Power snatches for time. 75/55
Normal Hours 8AM 9AM 10AM
6 sets of: 2 High Hang Sq. Cleans (power pos) + 2 Mid Hang Sq. Cleans (above knee) + 2 Low Hang Sq. Cleans (below knee) Every 4:00 for 24:00 complete: 75 D/U 2:1 12 Deadlifts 135/95 9 Hang Power Clean 135/95 6 Push Jerk 135/95
Weighted Lunges 4X16 Front Rack, Back Rack or Overhead Part 1: In partners: Find a Heavy 5rep Clean and Jerk Part 2: 5min AMRAP Clean and Jerk (use the load above) Rest 2 min 5min AMRAP Clean and Jerk (50% of that load) * Each person can perform no more than 5 reps in a…
Crosffit Total – 15 Min to Establish 1RM Back Squat 15 Min to Establish 1RM Strict Press 15 Min to Establish 1RM Deadlift
Strength: Push Press – 75% x 5 x 5 Back Squat – 3 x 10 @ 70% Wod: 10 RFT: 1 Deadlift 135/95 1 Power Clean 1 Deadlift 1 Power Clean 15 D/U’s
Strength/Skill – Deadlifts 5-5-5-5 1 Deadlift 1 round of jumping Cindy 2 Deadlifts 1 round of jumping Cindy 3 Deadlifts 1 round of jumping Cindy 4 Deadlifts 1 round of jumping Cindy 5 Deadlifts 1 round of jumping Cindy 6 Deadlifts 1 round of jumping Cindy 7 Deadlifts 1 round of jumping Cindy 8 Deadlifts…
Every 90 sec for 12 min 2 Push presses + 1 Split Jerk Start @60% and build if you can. 14 min AMRAP 8 Thrusters 95/65 10 Box Jumps 24/20 2 Deadlifts 275/185