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Saturday, September 20 2013

Posted by Mandee on September 27, 2013   |   4 Comments

ring rowsring rows bw

pull ups bwpull ups

 

 

WOD: 

A. E3MOM TnG/Unbroken Clean and Jerk 5-5-3-3-3

B. In 3 minutes, max reps hang clean & jerk 135/95

rest 3 minutes

In 2 minutes, max reps clean & jerks 115/80

rest 2 minutes

In 1:30, max reps hang clean & jerk 95/65

Cool Down: 5-10 minutes of any of the following: stretching, flexibility, mobility, myofascial release/rolling out

 

CFHSV Running & Endurance WOD:

5k time trial

compare to 8/31/13

meet at Cross Country Course at 8am

 

REMINDER: Overhead Squat Workshop today at 11am! Open to all CFHSV Members (counts as a regular visit for Silver and Gold, $15 for Bronze)

4 responses to “Saturday, September 20 2013”

  1. CoachDB says:

    I know I am extremely biased, but CFHSV athletes get after it and are awesome! Keep up the hard work like these pics display.

  2. Haley says:

    235/92 Rx

  3. Mandee says:

    A. 145
    B. 80 reps rxd

  4. Larry says:

    Crossfit Larry
    A. 115-125-135-155-175pr
    B. 16-16-16=48

    B was tough to maintain same reps each round. Nice programming!