Crossfit WOD Thread - Page 8

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Posted: 5/5/2015 4:33:21 PM EDT

[#1]

3 rounds:

400m run

10 barbell burpees

8 full snatch (135/95)

Finished in 14:02. Could probably have gone faster but my legs are really tired from being on a goddam plane for an entire day.

Posted: 5/6/2015 9:57:46 AM EDT

[#2]

Hit 4x2 squats at 335. Should have been at 375 according to the programming, but just wasn't feeling it.

4 rounds

40 DUs
12 GHD situps
6 power snatch at 135#

12:15

Cashed out with 3x5 strict pullups with the dog bone

Posted: 5/6/2015 1:20:08 PM EDT

[#3]

Conditioning:
10 sets of 15 cal row, 30 seconds rest between sets.

11:37

Workout:

30-20-10

KB Swing (1.5)

Pistol Squat

Calorie Row

9:23

It were hot as homemade fuck in there today.

And so. Much. Rowing.

Posted: 5/8/2015 11:47:01 AM EDT

[#4]

Yesterday:

Hit 315 on bench.

7 min AMRAP

70# KB swings

7 box jumps, 24" every time the KB touches the ground.

98 w/ 3 penalties

Today:

15 squat cleans at 225#, then some back squats

4 Rounds

25 cal row
16 C2B pullups
9 strict HSPUs

18:00 something I think

Posted: 5/9/2015 11:57:27 PM EDT

[#5]

Thursday
6x1 back squat 335 EMOM (90% 1rm)
DWOD
100 DU
50 thrusters 95lbs
40 c to b pullups
30 burpees
20 swings 70lb db
16:45

Yesterday
Run 2 miles
16:04 (getting better)
then
25 min to establish 3rm DL
405 lbs
Rest 3 minutes then
AMRAP 10
12 DL 155
10 KB snatch 45lb kb
8 GHD situps
5+3 Deadlifts.

Posted: 5/12/2015 10:09:00 AM EDT

[#6]

Last night:

Snatch session.

135 3x3
155 1x3
175 1x3
195 1x3

farmer's pick and hold at 210#

This morning:

(Squat) Cleans

225# 4x2
225# w/ 2 second pause above knee 4x2

"Helen"
400 m run
21 KB swings
12 pullups

12:51 Sucks to be big on that one.

Front squats

255 3x3
275 3x3

Now following NECF competitors training, for the most part. That was pretty tough.

Posted: 5/13/2015 10:41:14 AM EDT

[#7]

1. Clean and Jerk Complex
work up to a heavy set of: 1 Power Clean + 1 Squat Clean + 1 Push Jerk + 1 Split Jerk

Worked up to 245

2. Strength
Work up to a heavy Pause Front Squat – hold the bottom for 3 seconds on each rep.

Hit 315

3. Conditioning
A. AMRAP 2:
20 V-Ups
20 Supermans
Max reps of Front Squat at 155/105 in the remaining time

Rest 1:00

B. AMRAP 2:
20 V-Ups
20 Supermans
Max reps of Front Squat at 155/105 in the remaining time

Rest 1:00

C. AMRAP 2:
20 V-Ups
20 Supermans
Max reps of Front Squat at 155/105 in the remaining time

5/10/15 FSs I guess I got faster as I went.

Posted: 5/13/2015 9:27:46 PM EDT

[#8]

Strength
Tempo Deadlift (3-1-3) @170 4x3 (PR for me felt like I could have gone higher but I needed to work on my form)
Bench Press @125 3x5

Intensity (15 minutes 5 rounds)
Deadlift @105 x3 (I went light here because I knew I wouldn't have been able to do my cleans. I'm still pretty weak in the upper body)
Handstand Pushup x10 (modified)
Power cleans @105 x5
Burpee over bar x10

Finished 4 rounds.

Posted: 5/14/2015 5:28:59 PM EDT

[#9]

Skill:
Muscle-Ups (assisted with bands)

Intensity: For Time (18 min cap)
500m Row
5 Muscle-Ups (assisted) & 5 ring dips (assisted)
750m Row
7 Muscle-Ups (assisted) & 7 ring dips (assisted)
1000m Row
10 Muscle-Ups (assisted) & 10 ring dips (assisted)

Time: 16:55

Posted: 5/15/2015 11:25:09 AM EDT

[#10]

1. Snatch
3×3 at 75% (165)
2×2 at 80% (175)
1×1 at 85% (185)
2×2 at 80% (175)
3×3 at 75% (165)
unlimited rest between sets

2. Strength
5×10 Back Squat, climbing (185/205/225/235/245)

3. Conditioning
“Filthy 50?
50 Box Jumps, 24/20
KBS, 1-pood
Jumping Pull-Up, bar at mid forearm when standing
Walking Lunge
Toes to Bar (this is not a typo)
Push Press, 45/35
Hip Ext
Burpee
Wall Ball20/14
Double unders

(29:56) - though I had to wait for someone to do a round of hip ext on the GHD, not sure how long that took.

That was one of the toughest one sessions workouts I've ever done. Worked so hard on the snatch I ripped a callous on each hand. Sets of 10 squats suck. The filthy fifty sucks when you're fresh, much less after your smoked. And this was modified to have T2B instead of K2E.

Posted: 5/15/2015 12:38:50 PM EDT

[#11]

Quote History

Quoted:
1. Snatch
3×3 at 75% (165)
2×2 at 80% (175)
1×1 at 85% (185)
2×2 at 80% (175)
3×3 at 75% (165)
unlimited rest between sets

2. Strength
5×10 Back Squat, climbing (185/205/225/235/245)

3. Conditioning
“Filthy 50?
50 Box Jumps, 24/20
KBS, 1-pood
Jumping Pull-Up, bar at mid forearm when standing
Walking Lunge
Toes to Bar (this is not a typo)
Push Press, 45/35
Hip Ext
Burpee
Wall Ball20/14
Double unders

(29:56) - though I had to wait for someone to do a round of hip ext on the GHD, not sure how long that took.

That was one of the toughest one sessions workouts I've ever done. Worked so hard on the snatch I ripped a callous on each hand. Sets of 10 squats suck. The filthy fifty sucks when you're fresh, much less after your smoked. And this was modified to have T2B instead of K2E.

View Quote

Is the filthy 50 where you do fifty of everything on that list?

Posted: 5/15/2015 1:30:38 PM EDT

[#12]

10-8-6-4-2
x155# power clean + 250m row

7:21

Posted: 5/15/2015 1:39:41 PM EDT

[#13]

Quote History

Quoted:

Is the filthy 50 where you do fifty of everything on that list?

View Quote

Yep. It sucks.

Posted: 5/18/2015 10:16:33 AM EDT

[#14]

Monday!

1. Clean and Jerk
7×3 quick singles, climbing – rest 2 mins between sets. (135/185/195/205/215/220/225)

2. Front Squat
2×10 across (225#)

4. Conditioning
50 Wall Balls, 20/14
200 Meter Run
15 Clean an Jerk, 135/95
400 Meter Run
15 Clean and Jerk, 135/95
200 Meter Run
50 Wall Balls, 20/14

(14:44 Rx)

Another tough session. Especially for a Monday morning.

Posted: 5/19/2015 10:02:51 AM EDT

[#15]

1. Snatch
7 sets of the following complex:
Pocket High Pull + Hang High Pull + Hang Squat Snatch
Pocket High Pull – Start with the bar at your hips, knees bent, vertical torso. Extend aggressively through knees and pull bar up your torso.
Hang High Pull – Start with the bar at mid thigh with your chest over the bar. Slowly bring the bar to your pockets and pull up your torso.

(115/135/145/155/165/175/185)

2. Gymnastics Conditioning
1.2.3.4.5.6.7.8.9.10 unbroken C2B for time. If you break a set you must redo that set before moving on.

(DNF, hands were fubar still)

3. Conditioning
A. AMRAP 3:
6 FS, 155/105
6 Burpees over Bar

Rest 1:00

B. AMRAP 3: Double unders

Rest 1:00

C. AMRAP 3:
6 FS, 135/95
6 Burpees over Bar

(5+4 rounds / 65 DUs)
My DUs suck. Even at my crappy pace I should have had at least over 100.

Posted: 5/20/2015 9:52:42 AM EDT

[#16]

1. Barbell Conditioning
Teams of 3 (1 athlete works at a time):
With a running clock…
A. In 7 mins complete:
50 Back Squats, 135/95
50 Back Squats, 185/135
AMRAP Back Squats, 225/155 in remaining time.
Back squats can be taken from a rack.

Rest 3 minutes

B. In 7 mins complete:
50 Strict Shoulder Press, 95/65
50 Strict Shoulder Press, 115/80
AMRAP Strict Shoulder Press, 135/95 in remaining time.
Presses can be taken from a rack.

Rest 3 minutes

C. In 7 mins complete:
50 Dead Lifts, 185/135,
50 Dead Lifts, 225/155
AMRAP Dead Lifts, 275/185 in remaining time.

141 total reps, not including the buy-ins..

Posted: 5/20/2015 10:11:36 AM EDT

[#17]

Yesterday was mildly interesting:

7 rounds, 1 round every three minutes:

7 deadlifts @ 245

40 DU (80 single)

200m run

THEN

15 minutes to find a 1 rep snatch.

Got 190 on my snatch, but hip wasn't firing right. Had at least a minute of rest every round for the conditioning, so that was nice. Also heard "Rex, could you at least pretend that deadlift is heavy? Just for me?" Sorry dude, but 49 deads at 49% just isn't gonna put me in my grave.

Posted: 5/20/2015 10:18:37 AM EDT

[#18]

Quote History

Quoted:
Yesterday was mildly interesting:

7 rounds, 1 round every three minutes:

7 deadlifts @ 245
40 DU (80 single)
200m run

THEN

15 minutes to find a 1 rep snatch.

Got 190 on my snatch, but hip wasn't firing right. Had at least a minute of rest every round for the conditioning, so that was nice. Also heard "Rex, could you at least pretend that deadlift is heavy? Just for me?" Sorry dude, but 49 deads at 49% just isn't gonna put me in my grave.

View Quote

We did a hang snatch complex yesterday and I pulled a 185 hang, a hang PR I think, after a pocket pull and hang pull immediately prior. Shit was heavy.

Posted: 5/20/2015 9:22:16 PM EDT

[#19]

Power:
Clean + Front Squat + Thruster: 5x1+1+1 @95 PR but I suck at squatting. Ugh.

Intensity: For Time
15 Muscle Ups (assisted with bands)
10 Squat Cleans Rx @75

7:10

Good news I'm almost up to 1 strict pull up. Bar is right up to my nose. Just need a little more and I'll get that chin over the bar. :)

Posted: 5/22/2015 10:13:36 AM EDT

[#20]

1. "Randy"

75 power snatch at 75#

4:59

2. Gymnastics Conditiioning

60 strict pullups

7:54

Probably could have gone harder on Randy, but never having done it before, I probably conserved too much energy through the middle. Went 30/5/5/5/5/15. Should have gone 20/20/20.

Posted: 5/22/2015 2:12:15 PM EDT

[#21]

Power:
Snatch: 3x3, 4x1 @95 PR for snatch

Intensity: 5min AMRAP
15 Swings Rx 70/53 @45
60 yd Shuttle Run

Rounds: 3 + 8

Conditioning: 5x's For Quality
15s Alt Wood Choppers (Sledge2Tire)
20s L-Sit Holds
5 Bridge Ups

Posted: 5/25/2015 6:10:43 PM EDT

[#22]

A local Crossfit Box was putting on a free class today and the WOD was Murph.

My roommate and I completed a half Murph. I don't remember his time but it was just over 30 mins. Mine was completed in 32:40.

Posted: 5/25/2015 8:38:36 PM EDT

[#23]

Wife did Murph. No plate carrier. finished in 43:43

Posted: 5/26/2015 6:34:18 AM EDT

[#24]

Did Murph as well. Rx at 54:06.

Ran the miles off road though with an incline. Slow.

Posted: 5/26/2015 10:00:14 AM EDT

[#25]

1. Conditioning
“Christine”
3 RFT:
Row 500m
12 Deadlift, bodyweight
21 Box Jumps, 20?

(13:39 Rx @250#)

2. Snatch
EMOMx6 at 85%

(195#)

3. Strength
A. 5×1 Jerk, across (195#)
B. 3×3 Overhead Squat (195#)
C. 3×10 Back Squat (195/215/235)

Could have gone heavier on the strength portion. But that's different doing a metcon first and then all that crap and ending with sets of 10 squats. Especially after doing Murph yesterday.

Posted: 5/26/2015 11:54:46 PM EDT

[#26]

Quote History

Quoted:
Did Murph as well. Rx at 54:06.

Ran the miles off road though with an incline. Slow.

View Quote

I did Murph 41:08 with two transitions from outdoor track to pullup bar in weight room. PR by 30 seconds from last year (and I am 10 lbs heavier, so not bad considering my lift numbers are all up)

Posted: 5/27/2015 9:54:32 AM EDT

[#27]

Quote History

Quoted:

I did Murph 41:08 with two transitions from outdoor track to pullup bar in weight room. PR by 30 seconds from last year (and I am 10 lbs heavier, so not bad considering my lift numbers are all up)

View Quote View All Quotes

View All Quotes

Quote History

Quoted:

Quoted:
Did Murph as well. Rx at 54:06.

Ran the miles off road though with an incline. Slow.

I did Murph 41:08 with two transitions from outdoor track to pullup bar in weight room. PR by 30 seconds from last year (and I am 10 lbs heavier, so not bad considering my lift numbers are all up)

Ok, no more Murph times unless they're slower than mine. It's not in my wheelhouse.

At least I was able to do 20 sets of 5 unbroken pullups. The trauma of 250# swinging around like a monkey is still killing my lats. And my hands are still all fucked up.

Today:

Bear Complex, up in weight every set. 7 sets.

(95/115/135/155/185/215/225)

1. Barbell Conditioning
Teams of 3:
A. AMRAP 7 of Push Press:
50 reps at 135/95
50 reps at 155/105
AMRAP at 185/135

3 min Rest

B. AMRAP 7 of Front Squats:
50 reps at 135/95
50 reps at 155/105
AMRAP at 185/135

3 min Rest

C. AMRAP 7 of Power Cleans:
50 reps at 135/95
50 reps at 155/105
AMRAP at 185/135

(101 reps, after the buy-ins)

Posted: 5/29/2015 10:06:32 AM EDT

[#28]

1. Snatch
7 sets of the following complex: Pocket High Pull + Hang High Pull + Hang Squat Snatch
Pocket High Pull – Start with the bar at your hips, knees bent, vertical torso. Extend aggressively through knees and pull bar up your torso.
Hang High Pull – Start with the bar at mid thigh with your chest over the bar. Slowly bring the bar to your pockets and pull up your torso.

(95/115/135/145/155/165/185/195)

2. Strength
Work up to a heavy set of 5 OHS

(4 sets of 185#, all with first rep being a full snatch from the ground)

3. Gymnastics Conditioning
5×15 unbroken C2B – rest as little as possible between sets, but they must be unborken

(skipped b/c time)

4. Conditioning
1,000m Row
into…
21-15-9 of:
KBS, 2-pood, 1.5-pood
OHS, 115/80

(10:23)

Posted: 5/30/2015 11:56:41 AM EDT

[#29]

1. Jerk
1RM from a rack

(275)

2. Conditioning
“Kelly”
5 RFT:
400m Run
30 Box Jumps, 24/20
30 Wall Balls, 20/14

(28:31)

Posted: 6/1/2015 9:45:02 AM EDT

[#30]

1. Clean
EMOMx10: Power Clean + Squat Clean, climbing

(135/155/185/195/205/225/225//235/245/250)

That was way worse than it looked.

2. Conditioning
AMRAP 12:
100 Double unders
50 Lateral Barbell Burpees
30 Clusters, 135/95
10 Muscle ups

(180 reps)

Posted: 6/1/2015 8:45:24 PM EDT

[#31]

Back squat - worked up to 280x5 (PR!

)

WOD

12 min AMRAP

15 box jumps; 24"
10 push press @ 95
20 ab mat situps

3 rounds + 10 jumps

First time doing the jumps at RX height in a WOD.

Posted: 6/2/2015 10:08:00 AM EDT

[#32]

Quote History

Quoted:
Back squat - worked up to 280x5 (PR!

)

WOD

12 min AMRAP

15 box jumps; 24"
10 push press @ 95
20 ab mat situps

3 rounds + 10 jumps

First time doing the jumps at RX height in a WOD.

View Quote

Congrats on the PR.

1.Snatch
5×1 Hang Squat Snatch at 75%
4×1 Low Hang Squat Snatch at 80%
3×1 Squat Snatch at 85%

(155/175/185)

2. Conditioning
5 RFT:
25 Cal Row
3 Rope Climbs, 15'
12 DB 1-arm Snatch, 70/50 (6/side)

(15:02)

2. Strength
3×8 Front Squat

(185/225/245)

Posted: 6/2/2015 4:13:10 PM EDT

[#33]

Almost got my first bar muscle up today. I mean, for real. An RCH away, just couldn't transition my right arm in time.

Posted: 6/2/2015 4:19:57 PM EDT

[#34]

Quote History

Quoted:
Almost got my first bar muscle up today. I mean, for real. An RCH away, just couldn't transition my right arm in time.

View Quote

Not bar MU, but check out this video I was just watching earlier.
https://vimeo.com/84253241

Posted: 6/2/2015 5:00:14 PM EDT

[#35]

Quote History

Quoted:
Not bar MU, but check out this video I was just watching earlier.

https://vimeo.com/84253241

View Quote View All Quotes

View All Quotes

Quote History

Quoted:

Quoted:

Almost got my first bar muscle up today. I mean, for real. An RCH away, just couldn't transition my right arm in time.

Not bar MU, but check out this video I was just watching earlier.

https://vimeo.com/84253241

I've seen that before. It's pretty good, I think this is just a question of practice.

Posted: 6/3/2015 9:51:47 AM EDT

[#36]

1. Barbell Conditioning
Teams of 3:
A. AMRAP 7 of Back Squats:
50 reps at 135/95
50 reps at 155/105
AMRAP at 185/135

3 min Rest

B. AMRAP 7 of Bench Press:
50 reps at 135/95
50 reps at 155/105
AMRAP at 185/135

3 min Rest

C. AMRAP 7 of Strict Pull ups:

(Team of 3: 256 reps after buy-ins)

2. Accessory Work
3 Giant Sets of:
25 Hand Release Push ups
20 Strict DB Presses – you choose the weight
15 Ring Rows
10 Strict Bent-over Barbell Rows – you choose the weight
move with purpose from movement to movement. Rest 2-3 mins between rounds

Posted: 6/3/2015 3:26:54 PM EDT

[#37]

Quote History

Quoted:
Almost got my first bar muscle up today. I mean, for real. An RCH away, just couldn't transition my right arm in time.

View Quote

Awesome - got my first jumping ring muscle up today...and have video proof!

Posted: 6/3/2015 9:12:51 PM EDT

[#38]

I took a week off due to travel and my wrist hurting. Started back up today

Strength
1. Front Pause Squats: 2x5, 2x3 (3 & 5sec pauses, respectively)
2. DB Rows: 4x8

Intensity 18 minutes
20 Front Squats @95
30 Bar Facing Burpees
40 T2B
50 Box Jumps 24"
60 Calorie Row

I was not feeling it today and only got up to 15 calories before time.

Posted: 6/4/2015 5:16:34 PM EDT

[#39]

Strength
SLO+SDL+Hip Snatch: 10x 2+1+1 @95

Intensity: 3 Rounds
400m Run
15 Hang Power Snatch Rx 95/65 @85
12 Strict HSPUs (modified still don't have hspu)

Completed: 2 rounds + 400m run

Posted: 6/5/2015 10:51:22 AM EDT

[#40]

Power cleans halting above the knee for 3 seconds.

10 x 2

(185//195/205/215/225/225/235/235/235/235)

4 RFT

21 pullups (switched to strict upright rows at 135# for last 3 rounds to save healing hands)
21 push press at 135# (substituted 10 HSPUs one of the rounds)
9 DL at 255#

(13:50)

Posted: 6/15/2015 11:30:44 AM EDT

[#41]

Just got back from vacation.

1. Conditioning
“Grace”
30 Clean and Jerks, 135/95

(3:00) Should have gone harder, I hardly broke a sweat.

2. Strength
5 Complexes of:
5 Push Presses
5 Front Squat
5 Thrusters
Rest 2-3 minutes between sets. You choose the weight. Same weight for all 3 movements. No dropping the bar till all 15 reps are complete.

(135 across)

3. Strength
work up to a 5 rep heavy Dead Lift

(405)

Posted: 6/15/2015 2:03:53 PM EDT

[#42]

Today:
AMRAP7:

12 power snatch (95#)

12 wallballs

This got super spicy about halfway through, and I managed 4+15, although I should have been able to do 5, if I'd paced myself a little better on the first one.

Posted: 6/16/2015 10:09:46 AM EDT

[#43]

1. Snatch
EMOMx5: 5 TnG Squat Snatches, across – you choose the weight

(5@95/115/135/155)

2. Strength
EMOMx10: 2 Back Squats, across – you choose the weight

(Skipped no time)

3. Conditioning
5 Rds:
15 TTB
20 Cal Row
25 WB (20/14)

(19:45)

Posted: 6/17/2015 10:16:39 AM EDT

[#44]

1. Barbell Conditioning
Teams of 3:
A. AMRAP 7 of Strict Press:
50 reps at 95/65
50 reps at 115/80
AMRAP at 135/95

3 min Rest

B. AMRAP 7 of Front Rack Step Out Lunges:
50 reps at 115/75
50 reps at 135/95
AMRAP at 155/105

3 min Rest

C. AMRAP 7 of Push Press:
50 reps at 135/95
50 reps at 155/105
AMRAP at 185/135

(106 reps) after buy-ins; team of 3

2. Conditioning
12-9-6:
Front Squats, 185/135
Bar Muscle ups

(just did MU attempts and C2B; got several of the MUs for the first time ever; no idea of the time)

3. Meathead work

Incline bench

1x10 at 135#
1x10 at 155#
1x10 at 185
1x1 at 205
1x1 at 225
1x1 at 245
1x1 at 265

Posted: 6/22/2015 9:45:36 AM EDT

[#45]

Saturday (competition wods; all with 20 mins rest in between):

21-15-9

power cleans at 135#
KB swings 52#
pushups

(6:42)

9 min AMRAP

200 m row
10 box jumps at 24"
8 push press at 135#

(4 rounds + finished row and 4 box jumps)

9 min AMRAP

5 mins to find 1RM deadlift
rest 1 minute
then max wall balls for 3 minutes

(425 + 63 wbs)
Hit 425 easy, then took too long, running out of time and missed 455. Should have gone 445.

Monday:

1. Clean and Jerk
EMOMx10: 3 Reps

(185 across) That was awful.

2. Back Squat
Work up to a heavy double

(worked up to 365)

15 min AMRAP

3 bar muscle ups
7 HSPUs

Didn't keep track since I did a lot of MU fails. Did get quite a few though.

Posted: 6/22/2015 5:12:15 PM EDT

[#46]

Today..

2x3 power snatch TnG 145
OHS work 1x5@145

DWOD
50-40-30-20-10 wallballs
15 v-ups after each round of wallballs
Run 857m after final set of V-ups
18:05

Posted: 6/23/2015 10:40:22 AM EDT

[#47]

1. Snatch
ARAMP 1 of Max Snatches at 115/80
Rest 1 minute
ARAMP 1 of Max Snatches at 155/105
Rest 1 minute
ARAMP 1 of Max Snatches at 185/135

([all full snatch] 8@115/ 6@155/ 5@185)

2. Strength
4×6 Front Squats

(185 across; should have gone heavier)

3. Conditioning
“Naughty Nancy”
4 RFT:
600m Run
25 OHS, 140/95

Holy Mary Mother of God.

(30:45 Rx)

Posted: 6/24/2015 9:56:33 AM EDT

[#48]

1 Was supposed to be Find 1RM DL, but just did that, so instead:

Super sets of bench and DL

Bench: 135/185/225/245/245/245/225/225
DL: 135/185/225/275/275/275/275

2. Accessory Work 2
EMOMx12
4 rounds of:
Min 1: 8 Romanian Deads – you choose the weight
Min 2: 40 second Plank Hold on elbows
Min 3: 40 Double unders

(Done - went way light on the DL at 135)

3. Accessory Work 1
4×6 Bulgarian Split Squats (6/leg) – you choose the weight

(45/45/65/95)

Also threw in 4 bar MUs, some dips from the bar, and some bro curls.

Posted: 6/25/2015 3:42:48 PM EDT

[#49]

5 rounds for time:

15 toes to bar

20 calorie row

25 wallballs

I re-tore the palm of my hand to finish in 19:18. Not my best performance, btu the row felt great. Got a lot of "GODDAMMIT REX"es.

Posted: 6/26/2015 10:12:43 AM EDT

[#50]

1. Clean
A. 3×3 quick singles at 80%
B. 3×2 quick singles at 85%
C. 3×1 at 90%
D. Work up to a heavy single.

(225/235/245/ran out of time to do H. singles)

2. Conditioning
“JT meets Isabelle”
21-15-9 of:
HSPU
Ring Dips
Push ups
10 Snatches at 135/95 after each round

(Done.

21:35)

[ARCHIVED THREAD] - Crossfit WOD Thread (Page 8 of 13)

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