Monday, 4 May, 2012

Posted by Mandee on June 3, 2012   |   11 Comments


5 Minutes of foam rolling/mobility

8 Minute amrap @50% effort

4 Barbell front squats

4 Barbell push press

4 Ball slams

200 Meter run



155 pound Squat Clean and Jerk, 30 reps

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

Brian Quinlan 3:34, Emily Pale (105lbs) 3:48. Post time to comments.

Compare to 101031.



A. Hang Squat Snatch Cluster 1.1.1. x 3 sets; Rest 3:00

B1. Front Squat 5 x 2-3 reps @23×1; Rest 2:00

B2. Barbell Bent Over Row 5 x 6-8 reps @2121; Rest 2:00

C. Glute Ham Raises 3 x 10-15 reps @2010; Rest 1:00


WOD Demo with CrossFit Explode – video [wmv] [mov] [HD mov]

11 responses to “Monday, 4 May, 2012”

  1. Tracey says:


  2. VOD:
    If among you, one of your brothers should become poor, in any of your towns within your land that the Lord your God is giving you, you shall not harden your heart or shut your hand against your poor brother, but you shall open your hand to him and lend him sufficient for his need, whatever it may be. Deuteronomy 15:7-8

  3. glory1031 says:

    Is that the face of a 195 or 205 rack jerk or what?!? It’s awesome at any weight!

    Scaled @ 135

  4. Brady says:

    RX’d 10:22

  5. Tasha W says:

    This picture is GREAT!

  6. Jane says:

    12:21 rx’d. Thanks for the push, Tracey!

  7. Home Gym at lunch

    12:24 scaled to 135lbs

  8. steve price says:

    8:44 RX’d @ Fire Station. Singles all the way. For me, I think that was the way to go!

  9. Bradley F says:

    Yeah that’s quite the face I had there.

    7:35 @ 135#

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