Strict Press: 5 – 3 – 1
Push Press 3 – 2 – 1
Push or Split Jerk 2 – 1 – 1
E2MOM
For Time:
-10 Over Bar Burpees
-10 Deadlifts 155/105 RX+ 205/140 MRX 125/80
– 1 Hang Clean & Shoulder To Overhead
– 8 Over Bar Burpees
– 8 Deadlifts
– 2 Hang Clean & Shoulder To Overhead
– 6 Over Bar Burpees
– 6 Deadlifts
– 3 Hang Clean & Shoulder To Overhead
-500m Row & 400m Run (start w/run or row)
– 4 Over Bar Burpees
– 4 Deadlifts
– 4 Hang Clean & Shoulder To Overhead
– 2 Over Bar Burpees
– 2 Deadlifts
– 5 Hang Clean & Shoulder To Overhead
– 1 Over Bar Burpee
– 1 Deadlift
– 6 Hang Clean & Shoulder To Overhead
CFHSV Running & Endurance WOD:
1 mile run
rest 3 minutes
2 rounds of:
-100 plate jumps
-400m run
-rest 2 minutes
-50 squats
-400m run
rest 3 minutes
5 x 100m sprint
100m recovery walk between efforts
Look at all those studs!
Dropped into Mission CrossFit in San Antonio this morning.
Partner WOD:
4 rounds of:
200m run together, then,
4 alternating round of:
6 push jerk 135/95
9 box jumps 24/20
12 WBS 20/14 10/9’
28:14 with my Dad 😁
8am R&E: 9 minute mile (PR) This R&E programming is helping me so much Coach Nate!
9am WOD
A: Strict Press: 95(5) 135(3) 185(1)
Push Press: 185(3) 205(2) 225(1)
Power Jerk: 185(2) 215(1) 225(1)
B: 1+25 RX
9AM R&E
10AM WOD
A. 225, 255(x)
B. 13:44 Rx
A. 225, missed 245 whaaat ?
B. 16:09 Rx