WOD 11/10/15
8 Minutes of Snatch/Row Mobility (click links for details)
A- WU- 2 Minute Row @ 50-75% RPE + 3 RNFT of: 1 WallWalk/2 Slow Skin The Cat/3 Each Leg Jumping Lunges/4 Jumping Squat
B- Power Snatch- 15 Minutes To A Challenging Single
C- Row 500M (fan set to 10)/15 Power Snatch (115/75); 3 Minutes Rest + Row 500M (fan set to 5)/15 Power Snatch (95/65); 3 Minutes Rest + Row 500M (fan set to 1)/15 Power Snatch (75/45)
Notes: Remember to adjust the weight on the bar and the danper (fan) setting on the rower after each round.
Cardio
A- WU- 3 Rounds of 30 Seconds Each: Squat Jump/Jumping Lunges/Air Squat/Walking Lunge
B- EMOM For 30 Minutes: Minute 1: 15 USSR K.B. Swing (HBD)/Minute 2: 12/15 Calorie Row/Minute 3: 10 Burpee
Post your scores to the Whiteboard.
Oh gosh I look so stupid here. Looks like I’m sucking in my gut
Or it looks like what I look like when I max my bench press… nO neck
😐
Smanik should have worn his Froning costume for this flick
Hey guys,
Did you know that we have 2 teams competing in the CrossFit Belle competition this weekend!
Anne and Michaela
Sam & Caroline
Join me and some of us that are going to spectate. Lets show some love to our girls!!
CrossFit Bell
Address: 37-22 34th St, Long Island City, NY 11101
http://crossfitbell.com/events/competitions/belle2015/