WOD:
10 minute AMRAP of:
20 hang power snatch 75/55 or 95/65 or 115/75
200m run or 40 double unders
20 Military ab-mat anchored sit-ups RX+ 20 GHD sit-ups (MRX ab-mat anchored sit-ups)
rest 5 minutes, then:
For Time:
200m run, rest 1 minute
400m run, rest 2 minutes
800m run, rest 3 minutes
400m run, rest 2 minutes
200m run, rest 1 minute, then straight to:
“FINISHER”
For Time:
25 burpees to a 45lb plate
Check out Mason Dixon’s menu for next week. nov-21
Daniel climbing that rope! No legs, no problem 🙂 Keep working hard Daniel!
Oh Canada! Daniel has been showing up since his first day going hard. Keep it up dude and get up that rope!
Looking good Daniel! Keep showing out.
A. 2 + 17 GHDs @ 115# (200m Run/DUs/200m Run)
B. :41/1:29/3:17/1:39/:43 = 7:49
C. 1:05
Fun endurance-style wod this morning!
A) 3+12 @75lb & DU
B) 7:06
C) 1:27
2+63 rx+ dus
7:40
:57
4 @ 75# and DU RX+
9:08
1:11
Dropped in at CrossFit Miners Town for their 630AM class.
A. Back squats with chains: 3@155 + chains, 2@175 + chains, 1@205 + chains, 3@175 + chains, 2@205 + chains, 1@215 + chains
B. EMOM x 14 minutes:
1st min: squat cleans (5@105 for 7 rounds)
2nd min: ring muscle ups (5,5,3,3,3,3,3)
C. EMOM x 14 minutes:
1st min: 8 hang power snatch @ 65
2nd min: 8 burpee over the box jumps 20″
A. Back Squats w/ chains :
3 @225 – 2 @275 – 1 @305 – 3 @255 – 2 @275 – 1 @315
B. EMOM for 14min alternating between :
– 5 Cleans @155 ( alternated – power / squat )
– MUs – 5, 5, 5, 5, 3, 3, 3
C. EMOM for 14min alternating between :
– 8 Hang Power Snatch @95lbs
– 8 Burpee over the box jumps
A. 2+27 @95 RX+
B. 8:22
C. 1:36
A. 2+15@65 rx
B. 12:02 row
C. 3:09
6:15pm Open Gym:
A: E2MOM for 5 rds – 7 reps bench press @185# + 3 reps back sqt @265#
B: E2MOM for 5 rds – 1 rep 3 position Power Snatch @135# (floor/below the knee/above the knee) + 3 reps back sqt @225#
– no lifters, no belt. Worked on form/technique, depth, tight core, breathing, speed.