Warm-up:
3 Rounds:
150 Meter row
10 Ball slams
1 Wall walk
Workout:
A. Power snatch – 10 minutes to build up to a heavy single
B. 12 Minute AMRAP
Buy In: 20 Handstand push ups
20 Double unders
10 Box jumps, 24″
10 Overhead lunges, 45/25# plate
Powerlifting:
A. Split Jerk – Build to a 1RM
B. Push press – Build to a 1RM
“The Founder’s Views Part 2: Helping Affiliates” with Greg Glassman, freeCrossFit Journal video [wmv] [mov] [HD mov]
Andre !!!!!! Nice squat 😉
Legit
A. 115
B. Rx 9+1
You know you’re good when your score is on the board all day and no one catches you. You fast!
A. 80(10#pr)
B. scaled HSPUs and DUs
5+7 lunges
First time back in over 3 weeks.
A. 155#
B. 8+30. I was trying to beat Aaron, but didn’t make it.
Great job! I’d trade you 20 reps for 20 pounds of your power snatch any day of the week. 🙂
Thanks man. I was happy with the weight.
Good luck catching AP. No matter how much better I get…he gets more better.
A. 95#
B. 6 rounds. Scaled the HSPU’s. I still need an abmat for HSPU’s. What’s up with that?! Why can’t I ditch the abmat and go 3 inches deeper?! Super frustrating.
Marisa, I’m totally with you there…. It’s beyond frustrating!
85# PS
Wod: 5+20, took forever to get hspu’s done. Happy that I was able to link the first 6before coming off the wall.
A. 145# Power Snatch
B. 4+20, struggled with the HSPUs. I could only get 13 before I had to scale….frustrating
1. 125# squat clean (resting an aggravated shoulder)
2. 4+20 rx’d. Linked 19 HSPU and came of the wall on the last one. Ha! Thanks to Tracey and Misty for their help on DUs. I’m just gonna commit to practicing them more.
A. 145#
B. 6+27 rx
A. 170
B. 8+28
A. 135#
B. 6+13, scaled HSPU and DUs. Gotta nail those stupid DUs.
145/8+15 scaled to singles