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Saturday, January 18 2020

Posted by Mandee on January 17, 2020   |   6 Comments

 

 

Split Clean  2 – 2 – 2   EMOM (alt legs)

Rest 2min/Adjust Weights

Hang Split Snatch  2 – 2 – 2   EMOM (alt legs)

Rest 2min/Adjust Weights

Split Jerk  2 – 2 – 2 (from floor)   EMOM (alt legs)

“Raise the Roof” by DB

For Time:

200m Run
20 Handstand Push-Ups
200m Run
20 Split Clean & Push Press (alt legs)

200m Run

20 Hang Split Snatch (alt legs)

200m Run
20 Split Jerk (alt legs)
200m Run

20 Shoulder to Overhead   115/75   RX+135/95   MRX 95/65

Rest 1min

Finisher:

Max Handstand Hold on Wall

 

 

 

CFHSV Running & Endurance WOD:

400m test run to establish rest time, 

rest allotted time

3 x 400m run, rest allotted time between efforts

3 minutes rest

800m test run to establish rest time,

rest allotted time

3 x 800m run, rest allotted time between efforts

6 responses to “Saturday, January 18 2020”

  1. Mandee says:

    Dropped in to CF Minerstown, Day 2:
    30-20-10
    KBS 24/16
    Sit-ups
    Rest 2 min
    30-20-10
    WBS
    Push-ups
    Rest 2 min
    30-20-10
    Calorie row or bike
    Pull-ups
    Rest 2 min
    30-20-10
    Goblet Squats 24/16
    OH plate Walking lunges 45/25lbs
    Me: 30:28 (row)
    Nate: 32:42 (bike)

  2. B. A. says:

    A. 13:37 RX. :30 sec handstand hold

  3. Justin says:

    12:46 115/bike

  4. CJ VK says:

    PC: 115-165-205
    HSS: 115-145-175
    PC-PJ-SJ: 185-215 PC-SJ: 245

    12:56 scaled – all power and push jerks
    :50 handstand hold

  5. Bradley says:

    11:05 Rx
    1:00 HS hold

  6. Wesley Branch says:

    11:49 Rx
    30 second HS hold