WOD 08/26/16
8 Minutes of Shoulder/Hip/Wrist (Click links for details)
A- WU- NFT- 200M Run @50-90% RPE +
20 Squat Clean + Thruster (45/35/15/PVC)
B- Power Clean + Power Jerk- Build To A Heavy Triple -18 Minute Cap
C- Reebok CrossFit Open Sectionals WOD 11.3=
5 Minute AMRAP of: Clean + Jerk (165/110 or 135/95 or 95/65) @80-90% Sustainable Pace
Notes: The bar starts on the ground to overhead with the athlete passing through a full squat position with the barbell racked on the shoulders. A Squat Clean Thruster or Power Clean + Front Squat + Jerk or anything in between are acceptable. Touch and go are acceptable but absolutely no bouncing the bar. The barbell must come to a full lockout, with the hips, knees and arms in full extension and the bar directly over the mid-foot. 1 Point will be awarded for the squat clean and 1 point for the shoulder to overhead. Score= Total number of Cleans + total # of Shoulder To Overhead.
718 Strength
A – Warm-up
2 rds
200m run
10 air squat
10 step up
10 push up
B – Back Squat (5×5 across)
Tempo 20X1; Add 5-10 more pounds from last week
C – Bench Press (3RM); Tempo 21X1
D – Handstand Push-ups (3×8 @80% of max rep set)
Tempo 21X1; If you do not have hand stand push ups perform dual DB shoulder press at 90% of 10RM single arm shoulder press
Smanik: “Viva la Kettle Bell!”
Smanik “El Gigante”
Yeah Smanik – great shot!
“Kettlebell Night Fever”
I missed this photo. Arms by Crossfit 718!
A) 200M Run + 20 Squat Clean + Thruster (45)
B) Power Clean + Power Jerk 3rep = 205
C) Reebok CrossFit Open Sectionals WOD 11.3 = 5 Minute AMRAP of: Clean + Jerk (165) = 42
D) 4×10 GH Curl