5 rounds for time of
50ft Overhead Lunges
21 Burpees
* Choose an object around the house for the overhead lunges (book, rock, full backpack, bag of dog food). Get creative and the more odd the object the better – post object and time to comments
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Off to better my best! Have a great weekend and see you all on Monday!
Dead Hang Pull Ups
4 sets of max reps; r/r-4 min
+
8 min AMRAP
15 Toes to Bar
10 Heavy/High Wall Ball
60 yard Shuttle Run
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Photo courtesy of CrossFit.com
Clean Skill Work – Clean Pull Unders (CPU)
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12 min AMRAP
200m Run – 1 Lap
Max rep HSPU
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Video courtesy of CrossFit.com
A. Back Squat 5-5-5-5-5, Compare to 5.5.11
B. Accumulate 150s L-Hang
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Recovery WOD
5 Rounds
1 min Jump Rope
1 min 6 count Burpees
1 min Sit ups
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Mobility
1000m Row
20 Push Press 95/65
30 Pull Ups
40 Goblet Squats 1.5/1
100′ Overhead Lunge 45/25
100 Double Unders
400m Run
Hip Prep
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Snatch Grip Dead Lift
4×3 @ 100%-110% max Snatch
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3 rounds for time
400m Run
10 Thrusters 135/95
20 Toes to Bar
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Read More Below
Natalie Burgener
Beautiful first pull by Natalie in this photo. When we do Snatch Grip DL we are essentially practicing the first pull of the snatch. Remember the first pull is a positioning pull; an attempt to move the bar efficiently to a strong position for the second pull- jump, violently extend the hips, and accelerating the bar as fast as possible.
Notice
A very long 38:47…oops…but I have proof! –> http://twitpic.com/56w2z0
Can you tell what 25-lb item I chose?!
Ha! Would have loved to see the response from your neighbors. I can safely say that you are the first person I have ever seen overhead lunge with a PC
Wasn’t creative on the object – just used 5lb dumbells. I think the 95 degree heat slowed me down, but I finished in 16:01. Thanks for the workout, Matt!