WOD 07/25/16
8 Minutes of Back/Hip/Shoulder Mobility (Click links for details)
A- WU- 90 Second Row @50% RPE
A2- 1K Row T.T. @ 100%=Race Pace (Damper: 0-150#=2/150-200#=3/200#+=4)
B- Power Clean- 12 Minutes To A Challenging Single
C- DeadLift- 12 Minutes To A Challenging Single
D- Helen= 3 RFT of:
400M Run
21 USA K.B. Swing (24/16Kg)
12 Pull Ups @100% Very Very Hard Pace -12 Minute Cap
718 Strength
A – Warm-up
200M Run
2 rds
7 DB Press
7 DB Front Squat
7 DB Bent over row
7 DB Deadlift
Use two DBs
2 rds
7 DB Press
7 DB Front Squat
7 DB Bent over row
7 DB Deadlift
Use two DBs
B – Back Squat (5RM )
11X1; Aim for 5 to 10 more pounds from July 4th; Don’t get greety; don’t miss
C – Push Press (5×5 across @90% of 5RM (July 18th))
21X1; If you miss a set Back off the weight for the remaining sets by 5%
D – Weighted Pull-ups (Find a 10RM); Tempo: 21X1
I look like a good coach here.. Like Im trying really hard to look like i know why I’m talking about.
Dropped into Crossfit Harpoon for a more traditional WOD:
A) 400m run and Snatch Warmups
B) Snatch 1rep – 155lbs, no lifters so kept it manageable
C) 12min AMRAP of : 10 Pistol/10 C2B/10 Burpee – 4rds+20 with heel on a plate for pistols