WOD 11/15/12

5-8 Minutes of: Hip/Back/Shoulder/Calve Mobility

WU- Tabata- Air Squat/400M Run

Snatch Push Press– 10 Minutes To Establish a Heavy Single

Low Bar Squat– 5@80%/3/3@85%/1/1@90% (20 Minute Cap)

9 Minute AMRAP of: 9 Ring Row/12 Box Jumps (30/24″)/15 K.B. HighPull (2/1.5 Pood)

3 replies

Rory M says:
11/15/2012 at 12:31 PM

Blue Ride CrossFit

Warm up-NFT 3 Rounds of: 200m Run / 10 Back Extensions / 10 Burpees

Wod- 15 Min Amrap of: 3 Muscle Ups / 6 Clean and Jerk (135) / 9 Floor Press (135)
3 Rounds + 3 Muscle Ups + 3 C&J
Floor Press was really tough so I scaled to 115 after the 2nd round

Strength- 5×5 Low Bar Squat 135-205
Reply
- Coach TamBot says:
  11/15/2012 at 3:13 PM
  
  Sounds Fun!! Great Job representing!
  Reply
gilliebean says:
11/20/2012 at 8:30 AM

Dang. That’s quite a load on there!
Reply

Leave a Reply

Want to join the discussion?
Feel free to contribute!

Leave a Reply Cancel reply

WOD – Archives

148 26th Street
Brooklyn, New York 11232

1 WEEK TRIAL $25

WHAT IS CROSSFIT

OUR COACHES

CLASS SCHEDULE

TODAYS WORKOUT

CrossFit718 • Brooklyn Strength & Conditioning LLC. © All Rights Reserved.

Site by Digital Marketing New Jersey