WOD:
A. Hang Clean (power or squat) & Jerk Ladder: E2MOM 1 – 1 – 1 – 1 – 1 – 1 -1
B. 3 rounds for time of:
5 hang power clean 115/80 RX+ 145/100 (MRX 95/65)
5 shoulder to overhead
10 chest to bar pull-ups RX+ 5 ring or bar muscle-ups (MRX 5 pull-ups)
400m row
5 hang power clean & jerk
1 rope climb 15′ RX+ legless (MRX 10′)
C. Core Development:
30 renegade rows
30 hip extensions
50 butterfly ab-mat sit-ups
CFHSV Running & Endurance WOD:
E6MOM for 36 minutes:
Bike 15 calories, sprint
100m sled drag/push
200m run
A. 245 – 250 failed the jerk
B. 19:18@ 145# / ctb / rope climb
Dropped in at CossFit Miners Town for their Saturday morning class.
Partner WOD with Nate
15 minute AMRAP of:
20 KBS 32/24
20 push press 95/65
20 box jumps 24″/20″
8 rounds
Us too, partnered with Kevin and sucking wind at this elevation….
5+19
16kg/24kg
65#
20″
A. 255 PR (Squat)
B. 12:41 Rx+ with Ring MUs
245
15:56 rx+
240; 18:18 rx+
A: 180
B: 17:44 RX+