WOD 1/21/14
8 Minutes of Shoulder/Wrist/OH/Thoracic/Lumbar/Hip Mobility
A- WU- 3 Rounds of 30 Seconds Each: Push Up/Mt. Climber/Plank Shoulder Taps
B- BTN (behind the neck) Jerk– 15 Minutes To A Heavy Single
C- Pendlay Row– 5/5/5/5/5 (HBD); 1 Minute Rest Between Sets -10 Minute Cap
D- 4 RFT of: 5 Each D.B. Renegade Row (45/25×2)/5 D.B. Push Press/10 D.B. Jumping Squat (full ROM squat -max height jump/D.B. hanging by your side) -10 Minute Cap
E- NFT- 100 Band Pull Apart
Congradulations on those PRs this Morning
Marisa @ 105!!
Kenny @ 210!
Pete @ 210 !!
Patty @ 225!!!
Great handstand progression video was posted on the mainsite today. Check it out:
http://media.crossfit.com/awset/LeblancBazinetDevelopingHandstandV2_52d9b5fbd7d9b_SD.mp4
A- WU- 3 Rounds of 30 Seconds Each: Push Up/Mt. Climber/Plank Shoulder Taps
B- BTN (behind the neck) Jerk- 15 Minutes To A Heavy Single
35/55/75/95PR/105PR
C- Pendlay Row- 5/5/5/5/5 (HBD); 1 Minute Rest Between Sets -10 Minute Cap
55/75/75/75/75
D- 4 RFT of: 5 Each D.B. Renegade Row (45/25×2)/5 D.B. Push Press/10 D.B. Jumping Squat (full ROM squat -max height jump/D.B. hanging by your side) -10 Minute Cap
@20-3:55
E- NFT- 100 Band Pull Apart
First ring muscle up (after class extra credit) woohoo! Thanks for the tips dariel and Anthony…false grip, close hands
Open Bar-
High Hang Snatch- 6×3 @65# 2×3 @7-#
Oly Squat 5×5 @80% 150#
2 rounds 1K row- 4:18/4:28
WOD-
BTN (behind the neck) Jerk- 15 Minutes To A Heavy Single 145# (PR) 150# (F)
Pendlay Row- 5/5/5/5/5 (HBD); 65#/75#/80/85/90
4 RFT of: 5 Each D.B. Renegade Row (45/25×2)/5 D.B. Push Press/10 D.B. Jumping Squat (full ROM squat -max height jump/D.B. hanging by your side) -4:21 Rx
That Warm Up was pretty mean.
A) 3rds 30sec – push up/mtn climber/plank shoulder tap
B) BTN Jerk 1rep – 45/95/115/135/155/165(pr)/175(pr) – didn’t get to try the boxes this time but I’m betting I could have thrown up 185 if I didn’t have to bring it back down on my neck
C) Pendlay Row 5×5 – 135/145/155x3rds
D) 4RFT – 5 DB Renegade Row @ 45ea / 5 push press @ 45ea / 10 squat jumps – 3:46 – squat jumps put me in an awkward position for getting good depth, took some time with those