Katie Burp-eeeeeeing!!!
Finishing up yesterday’s 400 rep. partner WOD. We missed some of you. Maybe we will do it again!!!
Strength/Skill – Snatch
3 R.F.T.
5 Clusters 95/65 – One Power Clean, Two Overheads (P.P. or P.J.), Two Front Squats.
10 Wall Climbs
100m Run w/ Plate 45/25
Annie 50-40-30-20-10 D/U’s Sit Ups Starting with an empty Bar increasing by 10 lbs every 90 sec until failure….. Snatches Cleans Deadlifts
Complete as many rounds as possible in 20 minutes of: 5 Chest to bar Pull-ups 10 Ring Dips 135 lb. back/95 lb. overhead squat, 15 reps
Strength/Skill – 1 1/4 Front Squat 5 x 3. Keep it B/T 80-90% of 1 RM 2011 CrossFit Games Open WOD 11.2 Complete as many rounds and reps as possible in 15 minutes of: 9 Deadlifts (155/100) 12 Push-ups 15 Box jumps (24/20)
Seated Box Jumps 5 rounds: 1 RD= 200m Sprint, 100m jog, 100m Sprint 4min rest b/t rounds
Strength: Push Press 6×4 @60-85% of 1RM Every 5 Min for 25 min 200m Run 20 Wall Ball 20/14 5 Ring M/U (10 Pull Up & 10 Dips)
This week will be more than usual snatching and snatch assistance exercises. When completing these exercises have a purpose. Do not just snatch away. Where is your weakness? Not bring knees back, chest/hips not rising together, pulling early, losing back extension, not coming to full extension, speed under the bar?? Your purpose is finding and…