Warm-up:
500 Meter row
3 Rounds:
6 Shoulder touches
8 GHD sit ups
10 Jump squats
Workout:
A. Hang Power Clean – 3 tough reps every minute on the minute for 10 minutes
B. 3 Sets:
800 Meter run
Rest 2 Minutes between sets
Powerlifting:
A. Snatch – 3 TnG reps every 30 seconds for 5 minutes
B1. Behind the neck push press 4 x 4-5 reps @21×1; Rest 2:30
B2. Weighted Ring row 4 x 6-8 reps @2121; Rest 2:30
C. Ring FLR 3 x 60 second hold; Rest 1:00
“Kettlebell Clean Variations” withย Jeff Martone,ย CrossFit Journalย preview video [wmv] [mov]
Nathaniel! Mac! James! It’s the evolution of man and kettlebell. ๐
Does this mean James is the peak of KB evolution? ๐
Obviously. He’s triumphant and looking to the future. ๐
Ya look at those RX beasts. Way to go fellas.
Swim WOD!
Tomorrow, Friday, 7/6, 6:30am
Lilly Flagg Pool
Just bring a dollar or two to pitch in for the lifeguard’s time.
5 RFT of 15 Thrusters, 100m swim
and other shenanigans ๐
See you tomorrow!
Water WOD! And shenanigans, YES!
How does that overlap with Short shorts Friday?
2 words: Bikini Briefs
155#
3:50, 5:22, 5:19
Horrible drop off from round 1. Not happy about that!
Great energy in 0600 this morning!
Another awesome swim wod at Lily Flagg this morning, this was no joke. A few new faces including the Lowe clan, thankfully Josh took it easy on us! Also great to see Amanda Jarret’s smiling face this morning, been too long!
5 RFT of:
15 Thrusters w/ 40 pound dumbbells
50m swim
17:49 (1:56, 2:56, 4:02, 4:35, 4:19)
Rest 5-7 minutes
10x25m “pop-out” sprints every 90 seconds
Cash-out: Gainers and jack-knifes of the high dive
Thanks, Aaron! This morning rocked, can’t wait ’till next Friday!!!!! Swimming, biking and rowing are really the only cardio type stuff I can do without any numbness and to be able to WOD without heat is the best thing ever for me.
A: 145#, hang squat clean variant
b: 3:23 slowest, wearing VFF
Swim WOD sounded like fun, but had to be at the office 0730. Perhaps in a few weeks.
Great time with 0600 this am! I actually enjoyed this WOD–probably because I went too light on the cleans. Started at 75#, went up to 80# after 3rd round and was thinking, “I need to be doing more.” this tells me my max of 90# can hopefully be crushed next time I do it…. Anywhoo, runs were good. Was definitely nice and warmed up so my legs felt ready to go. Slowest 800m was 3:40 (or 3:41, I think–notebook at gym.) Happy Friday, everyone!
A: 125#
B: 4:24, 4:31, 4:34 …. I’m slow. As usual.
But STRONG! ๐
That’s right! You’re killer
A. 185(3) – 195(3) – 205(3) – 185
The last 185 was much better due to Jake’s coaching.
B. 3:23 / 3:22 / 3:27
A: 110# Maybe should have gone a bit heavier but I need to work on form first. Great coaching by Tracey at 9am!
B. I don’t have my book but it was roughly: 3:55/4:00/4:09.
A. 105# for six sets then 115# the rest of the way, trying to work on decent form.
B. 4:01, 4:04, 4:10 rather warm out there . . . .
A. 155
B. 2:57, 2:56, 2:54.
A. 170
B. 2:48, 2:51, 3:00