WOD 1/2/14
8 Minutes of Shoulder/Wrist/Elbow/OH/Hip/Back Mobility
A- WU- 500M Row + 2 RNFT of: 10 Each Squat/Press/DeadLift (45/35)/Burpee -7 Minute Cap
B- Power Clean + 2 Jerk- 18 Minutes To A Heavy Single
C- Front Squat- 18 Minutes To A Heavy Triple
D- 2K Row or 1 Mile Run or 300 Double Unders -9 Minute Cap
Notes: Choose the one you need the most work on.
Post your scores to the Whiteboard.
row row row your boat
got warm with a 500m row in 1:52 and then the barbell work.
Power Clean + 2 jerks. I worked up to 175 pounds it felt good but I am still taking it relatively light.
I did back squats, front’s didn’t feel very good. worked to 195
2k ROW 8:01 gassed
Here we go guys- it’s upon us already. Educate yourself and get on board this year!
http://games.crossfit.com/article/2015-reebok-crossfit-games-season-schedule
AMRAP 12:
15 Snatches, 75/55
15 Box Jumps, 24/20
15 Snatches, 95/65
15 Box Jumps, 24/20
15 Snatches, 115/80
15 Box Jumps, 24/20
15 Snatches, 135/95
15 Box Jumps, 24/20
AMRAP Snatches, 155/105
-one barbell, athlete changes weights.
138 reps. (8 reps at 155).