Thursday 2-11-16
WOD-
6 RFT
30 Hollow Rocks
25 Push Ups
20 Med-ball Cleans 20/14
15 Barbell Good Mornings 45/30
5 Muscle Ups (2 pull up & 2 Dips for Scale)
WOD-
6 RFT
30 Hollow Rocks
25 Push Ups
20 Med-ball Cleans 20/14
15 Barbell Good Mornings 45/30
5 Muscle Ups (2 pull up & 2 Dips for Scale)
30 RFT 1 Deadlift 155/105 2 Push Press 155/105 3 OHS 155/105 4 Bar Facing Burpee *35 min Cap*
Strength: Every :20 for 5 min 2 Power Snatch @50% of 1 RM Power Snatch 5 RFT 15 Burpee Over Bar 10 Deadlifts 315/225 3 Rope climb *20 min CAP*
Strength – Clean and Jerk 21-15-9-3 Turkish get ups 53/35 KB Swings
25 C&J 135/95 35 T2B 45 Wall Balls 20/14 55 Box Jumps 24/20 45 Wall Balls 20/14 35 T2B 25 C&J 135/95
Strength/Skill – Snatch from mid thigh; build to a max WOD 12-9-6-3 Thrusters 95/65 CTB chin ups
Women Of The 2010 CrossFit Games from Boomer Alred on Vimeo. For Time – 100 Sit-ups Rest 2 mins 100 Double Unders Rest 2 mins Wall Balls 45 /25 Rest 2 mins 100 Push Presses 45/25