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Wednesday, 14 December, 2011

Posted by Mandee on December 13, 2011   |   20 Comments

Warm-up:

400m run

3 Rounds

10 Ball slams

5 Right KB Snatch

5 Left KB Snatch

 

Workout:

With a 3:30 continuously running clock complete the following:

4 Sets

5 TnG Deadlifts

10 Bar Facing Burpees

10 Minute Active Rest

4 Sets

5 TnG Hang Clean and Jerk

100 Meter Sprint

 

Powerlifting:

A. Press 2-2-2-2-2 @21×1; Rest 3:00

B. Snatch High Pull 3 x 5; Rest 2:00

C1. Muscle-up/Muscle-up Transition 4 x AMRAP; Rest 3:00

C2. Dumbbell Push-Press 4 x 10 @10×0; Rest 3:00

D. 20 Second FLR/20 Second Side Bridge Left/ 20 Second Side Bridge Right x 3; Rest 1:00

 

A Conversation With Dave Castro and Sevan Matossian“, CrossFit Journal preview video [wmv] [mov]

“Language” with Greg Amundson by Again Faster Equipment – video [wmv] [mov]

20 responses to “Wednesday, 14 December, 2011”

  1. Meghan says:

    0600 carnage…love it!

  2. Gustavo says:

    This picture is hilarious!!!

  3. Tracey says:

    Made me smile, solid work 0600.

  4. Josh Kennedy says:

    http://www.arcamax.com/newspics/31/3126/312677.gif

    Today’s ZITS cartoon. I am starting to resemble the father in the comic; another reason going Paleo helps!

  5. Tye says:

    :35-:37 at 320

    :40-:44 at 165

  6. Larry Lowe says:

    Wife had dentist appt at 7am so I did yesterday’s workout at home: It destroyed me, and my score sucked.
    =4+21
    I wanted to cry after it was done.

  7. Will Blankenship says:

    You guys are posting your slowest times, right?

    :52-:36 @ 225
    :37-:33 @ 135

    Lower back was screaming. 225 felt way heavier than it normally does. Didn’t understand the scoring and F’d up set 1.

    135 on the C&J was a little light for me. On hindsight I feel like I may have sandbagged a little on that. I don’t feel cheated on the workout though.

  8. Jane says:

    :30-:31 @155#
    :35-:38 @75#

    Great WOD, great coaching!

  9. 0600 RULES! says:

    Looking forward to some PL tonight.

  10. Karen says:

    :46-:47 @ 215
    :46-:51 @ 105

    Jake said to go heavy and that felt heavy to me! Great workout!

  11. Bradley F says:

    My first round was the slowest each time. Guess I was still getting warmed up.
    40/34 @225
    44/40 @135

    Enjoyed the WOD.

    Love the 0600 battlefield picture.

  12. Josh Kennedy says:

    42sec at 22#; 40sec at 13#
    Great energy at the 4:30pm class!

    I got home, grabbed my three boys, went and finally got our Christmas Tree. Everyone’s pumped up for the season!

  13. Justin says:

    30s, 29s, 28s, 28s @ 365
    44s, 39s, 39s, 37s @ 165

  14. steve price says:

    31,34,41,46 @ 315#
    38,33,32,29 @ 115#