Warm up:
P1: 200m row
P2: AMRAP: 5 KB deadlift, 5 KB SDHP, 5 KB swings
2 complete cycles
WOD:
A. Squat Clean & Jerk 3-3-3-3-3 E2MOM @ 70%-75%
B. Tabata Interval of:
8 rounds for max reps of:
Deadlifts 115/80
20 seconds work, 10 seconds rest
rest 1 minute
8 rounds for max reps of:
Hang Power Clean 115/80
20 seconds work, 10 seconds rest
rest 1 minute
8 rounds for max reps of:
Push Press 115/80
20 seconds work, 10 seconds rest
Sorry for the late notice but open gym is cancelled today.
You ladies are making it look easy! 🙂
Last night was interesting, trying to run around the track in the dark. I didn’t know it was possible to get lost at Crossfit.
Slade, I keep a headlamp in my locker for this time of year (the elastic is stretched, but can still be carried)….Let me know if you need to borrow it for a running WOD when it comes up.
Yes, I must say I probably ran more than a 400 with all the swerving I was doing. But seeing that animal running next to me did make me go a little faster.
Todays Tabata in a word: Aweful
Come do it today and feel the suck… I despise that timer.
I am right there with you Eric! It was HARD!!
today was hard! but I liked this WOD
B. 79, 40, 22=141 rx
Did not like this WOD, but you gotta LOVE IT!
A: 155 straight thru
B: DL = 72, HPC = 44, PP = 43
A. 135#
B. RX’D 86/51/36=173
Great programming, Loved it, but it was Terrible!!
I couldn’t resist this wod! I was gonna rest up for Ragnar but it looked too good to miss. Plus I’m gonna be slow reguardless on those runs.:)
A. 115#
B. 64/60/47=171
did the wrong movement on hang power cleans.. (started from ground on each one) lost the first 2 rounds of score.. (8 reps)
A. 145#
B. 88/37/29/=154
(if i remember correctly)
But good WOD!
This was some great programming!
115# across all sets on squat clean and jerk
Tabata: 80 / 54 / 55 = 189 rx’d
189!! That’s just SICK! Great job Mandee!
A 165
B 104/60/55 = 219 rx’d
A 175
B 208 – forget the breakout
hard work out but great coaching cues from Tracey. Good luck to the Ragnar team and also to John Hand!
Did this one at home this morning. Unfortunately, mommy brain was in full effect–managed to due part B with 90 lbs instead of 80…sheesh.
a. 85
b. 144 @ 90lbs