Warm-up:
500 Meter row
4 rounds:
8 PVC thrusters
8 Push ups
16 Single unders
Workout:
3 Rounds:
5 Clean and Jerks @155/105#
50 Double unders
5 Clean and Jerks @155/105#
Rest 1 Minute
1 Minute of max effort burpees
Rest 1 Minute
Post time and total # of burpees to comments.
Powerlifting:
A. Behind the neck jerk – 1 tough rep every minute for 10 minutes
B. Bench Press 4 x 3 reps @22×1; Rest 5:00
C1. Clapping push ups 5 x AMRAP -1; Rest 2:00
C2. L Pull-ups 5 x AMRAP -1; Rest 2:00
“Be Your Own Bodyguard Part 5: Nonviolent Posture” with Tony BlauerCrossFit Journal preview video [wmv] [mov] [HD mov]
Rosemary!!!!!!!!!!!!!!!
Looking good Rosemary! And nice shoes! 🙂
Scaled
15:47/70
Scaled to 135 pounds C&J, burpees rounds were 24/22/24. Goal was 25 burpees in the minute. Hammies still blown up from Monday!
Scaled
20:10/64
Scaled C&J to 85# and DUs to 25 a round, burpees rounds were 21/19/24. Good WOD!
16:12/59 rx’d
nice!
18:03 /35 rx’d
Spent lots of energy on the C&J so burpees were awful. But thanks to Robert for going over some basics to help save our knees! … I love burpees
18:36/59 rx’d
Great job. I think today’s WOD worked in great for you. Train Hard, Train Smart, Train to Survive! OkieDB Out!
16:27/58 rx’d
21:36/52 rx’d. I hate double unders. And double unders hate me right back.
14:32 rx’d on Clean & Jerk However did bar jumps instead of DU’s
52 Burpees
15:00 rx
58 burpees
Legit!