WOD:
EMOM x 5 minutes: 1 power snatch to 1 squat snatch (60-70%)
rest 3 minutes
EMOM x 5 minutes: 1 power snatch to 1 squat snatch (70-80%)
rest 3 minutes
EMOM x 5 minutes: 1 snatch, power or squat (80-90%)
B. For Time:
15 KBS 24kg/16kg RX+ 32kg/24kg (55 and over 20kg/12kg)
500m row
15 KBS
rest 3 minutes
For Time:
30 KBS
500m row
C. Grip/Core Development:
400m single arm kettle bell carry, switch hands as needed: 20 KBS penalty for setting down KB
This Friday, February 12th at 515pm! Choose your skill level, sign up on MBO, then show up ready to THROW DOWN!
Our regular 515pm and 615pm classes are canceled on Friday.
Check out Mason Dixon’s menu for next week. FEb 15
To place an order, click here!
Looking good JD! Keep up the hard work! 🙂
Look out! JD in the house!
Nice JD! Keep rockin’ it dude!
My man JD!! Get em JD! Always working hard
That looks like 2010 CrossFit Sectionals standards right there. Chin breaking the vertical plane. Nice work!
WOD
6:21 rx+
I predict some low 5 minute to sub 5’s
Great coaching today Mandee 0600 was getting after it today.
JD, brother you are always the picture of good form and hard work!
Keep it up!
A.95#
B.115#
C.145# squat
D.6:16 RX+ (2:54-3:22)
E.2pood no swings
95/125/155, 7:21 RX
Snatch PR, thanks for the great coaching Mandee!
95-115-135
9:10
A: 65-75-80 all power snatch
B: 7:11 rx
C: completed with no swings
Nice pull ups JD!!!
115-135-145/155
5:40 rx+ (2:48/2:52)
6:25 RX
7:20 Rx+
That was a LONG 400m farmers walk
145-165-185
5:38 rx+