Part A – EMOTM 1:15
A1. Deadlift 10×3 @ 50-60% of 1RM; r/r 10s
A2. 10 yard Sprint
B1. 20 Unbroken Wall Ball x 3; r/r-10s
B2. 1 min AMRAP Double Unders; r/r-1min
C. 100 Hollow Rocks
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Texters and Typers – the most important mobility wod ever.
*This blog created in a non D-Bag position
KB Snatch Practice
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21-15-9
L Arm KB Snatch
R Arm KB Snatch
Pull Ups
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CrossFit.com 10.24.11
200m Run
5 CTB Pull Ups
20 FS 135/95
200m Run
10 CTB Pull Ups
15 FS
200m Run
15 CTB Pull Ups
10 FS
200m Run
20 CTB Pull Ups
5 FS
200m Run
Snatch
3-2-2-1-1-1
+
AMRAP in 6 Minutes of
6 Power Snatch 115/75
12 Box Jumps
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Great video to see different positions in the lifts. Watch for the differences in successful lifts and failed lifts
95-95-115-125-125-125 / 3plus3ps (Unfortunately, the PS looked more like a wide-grip clean w/ wide-grip press…need much work on this skill/technique)
Missed today again due to working with a client.. Pretty irritating missing 2 days in a row!! grrr Good work Everyone!
Rowing Technique
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5 sets of
30s Sprint Row for meters; r/r – 2 min
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4 sets each for time of
15 Heavy KB Swing
7 Burpees
20 Double Unders
r/r – 30s
I feel like double unders have been sneaking their way into a lot of workouts lately!!
Grace
Clean & Jerk 30 reps for time
135/95
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Don’t forget to wear some pink!
5:51 rx’d – For my aunt Cindy who reposed several years ago and people like her that are still fighting.
5:43 (started at 85# but went to 75# after 4 reps) GREAT job, everyone!!! @Matt – WOW! You were awesome! Proud to have you as a coach!!
6:09 rx’d – For anyone and everyone.. Great work everyone! Coach Matt..Very Inspiring!
forearms. gyahh. gotta work on form bigtime 11:somethinig i think?
Forearms….bruised…..ego…..also bruised……CrossFit……………gotta love it!