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Saturday, December 28 2013

Posted by Mandee on December 27, 2013   |   9 Comments

Bo 1Bo 2Bo 3Bo 4

 

WOD:

A. Cluster 1.1 = 1 hang power clean to 1 hang squat clean x 5 sets E2MOM

B. 2 minute max effort reps/drills

Score is total reps combined

2 minutes max barbell front squats 45/35

rest 1 minute

2 minutes max push-ups hand release

rest 1 minute

2 minutes max barbell OH lunges (alt legs) 45/35

rest 1 minute

2 minutes max sit-ups ab-mat unanchored

rest 1 minute

2 minutes max barbell back squats 45/35

rest 1 minute

2 minutes max barbell strict shoulder press 45/35

 

CFHSV Running & Endurance WOD:

A. For time: Run 2 miles, rest 5 minutes, Run 1 mile

B. Tabata sit-ups (8 rounds of 20 seconds hard, 10 seconds rest)

meet at CFHSV at 8am

9 responses to “Saturday, December 28 2013”

  1. Mandee says:

    BO!!!!! Picture perfect! 🙂

  2. Brittnie says:

    Great Running & Endurance class!!!! Thanks for coaching us Aaron!!

  3. Mimi says:

    A: 105#
    B: 282 rx

  4. Amy says:

    LOVE this picture Biz- awesome muscle up progression

  5. David M. says:

    BBOLC.
    Power Snatch (split): 160 PR
    Squat Snatch: 145 PR
    Back Squat: 310 PR
    OHS: 195 PR

    Lot of people PR’ing today. Great work!

  6. Larry Lowe says:

    Crossfit Larry
    A. 185
    B. 223

  7. Jeremy says:

    185 PR, on any type of clean. 222 reps RX’d.