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Saturday, November 19 2016

Posted by Mandee on November 18, 2016   |   7 Comments

bear-crawl

 

 

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

7 responses to “Saturday, November 19 2016”

  1. Steve Price says:

    A. 245 – 250 failed the jerk

    B. 19:18@ 145# / ctb / rope climb

  2. Mandee says:

    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

  3. Bradley says:

    A. 255 PR (Squat)

    B. 12:41 Rx+ with Ring MUs

  4. Justin says:

    245
    15:56 rx+

  5. TZ says:

    240; 18:18 rx+

  6. Shana says:

    A: 180

    B: 17:44 RX+