WOD 12/19/15
8 Minutes of Hip/Back Mobility (click links for details)
A- WU- 3 RNFT of: 5 Ring Row
10 HRPU
15 WallFacing Prisoner Squats
20 Ab Mat Sit Up
B- If you missed Monday then Squat- (all % based on 10/06/15) 3@60/70/80% + 2@85% + 1@90/95% or
if you missed Tuesday Death By Pull Up or
If you missed Friday then 5-6 Minutes To WU Power Clean + For Time: 45 Power Clean (135/95 or HBD) or
Juicy= Squat: 20 RFT @ 80%
C- Partner Hulk= AMRAP in 20 Minutes:
5 Deadlifts (115/75)
5 Hang Power Cleans (115/75)
5 Front Squats (115/75)
5 Push Presses (115/75)
5 Back Squats (115/75)
The Open is coming!!! This comes around quick- it’s that time of year again! Official registration begins January 14th!
http://games.crossfit.com/article/2016-reebok-crossfit-games-season-schedule
Say word!
718 challengers please post your scores here for day 19 12/19/15
Open Bar:
A) 500m Row
B) Back Squat 1rep – 275 then 295(f) and a lot of internal swearing… Not even close to a match
C) 20min EMOM of : Snatch+Hang Snatch+Snatch Balance @115 / 8 UB Butterfly Pull Ups
– Goal was to focus on being quick and comfortable catching low with good form, and to do good consistent reps on the pull up bar.
Wellness challenge 12/19/15
4pts
Today 3pts
Myfitnesspal 1pt
Yesterday day 19 i did ok,
taking in 3 pints … I mean Points
lol