Strength/Skill – 5 RM BACK SQUAT
For time:
800m run
21-18-15-12-9-6-3
D.W. Walking Lunge
D.B. Hang Power Clean
D.B. Push Press
800m run
AM Classes bring appropriate clothing it might be cold
8 and 9am class this morning. Regular pm classes. Strength: 3 Position Clean X 5 @ 70% Clean Pull 5 X3 @ 80% “DT” Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps
Partner WOD “DT meets Angie” 1 rd DT 155/105 100 Pull Ups 1 rd DT 155/105 100 Push Up 1 rd DT 155/105 100 Sit-up 1 rd DT 155/105 100 squats 1 rd DT 155/105 * Both partners do the rd of DT, split 100’s up however. One person works at a time throughout wod….
Strength Power Snatch: 70%x2 75%x2 80%x1 X3 9-15-21 Hang Clean 115/85 Wall Balls 20/14 Rest 3 MIN 21-15-9 Burped Box Jumps 24/20 D/U’s X2
http://media.crossfit.com/cf-video/CrossFit_WOD120107_TommyTaylor.mov
√Warm up 2 RDs 10 BB Thruster 10 Box Jump 30 D/U With a partner complete “Andy” For time: 25 Thrusters 115/80 50 Box Jumps 24″/20″ 75 Deadlifts 115/80 1.5 mile run 75 Deadlifts 50 Box Jumps 25 Thrusters *45min Cap* U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died…
Strength – Front Squat 5-5-5-5-5 W.O.D. – 15 Min. AMRAP 10 Ring Dips 20 SDHP 75/55 30 Weighted Sit-ups 45/25