WOD 12/18/13
5 Minutes of Hip/Ankle/Back/Shoulder/Wrist/OH Mobility
A- WU- For Time: 200M Run + 20/15/10 M.B.Clean (20/14)/Push Up -7 Minute Cap
B- 1 Power Clean + 2 Power Jerk- 5 Minutes WU To 80% of Power Jerk 1RM +1 EMOM for 10 Minutes
C- Front Squat- 3@60%+3/3@70%+2/2@80% (Tempo: 3/3/x/1); 90 Seconds Between Sets -12 Minute Cap
D- 3 Minute AMRAP of: Push Press (115/75)
E- Pendlay Row- 8/8/8/8/8 (HAP) -8 Minute Cap
here we go…
http://www.crossfitinvictus.com/blog/5-reasons-you-should-be-front-squatting/
A: 200M MB Run then 20/15/10 MBC / Push Up – 3:39 (Does not include run time)
B: 1PC + 2PJ @ 165 EMOM for 10min
C: Sqt Cln – 3@135/165/195/195 2@220/220 (failed 2nd rep in first set)
A- WU- For Time: 200M Run + 20/15/10 M.B.Clean (20/14)/Push Up – 5:03
B- 1 Power Clean + 2 Power Jerk- 5 Minutes WU To 80% of Power Jerk 1RM +1 EMOM for 10 Minutes – worked at 85#
C- Front Squat- 3@60%+3/3@70%+2/2@80% (Tempo: 3/3/x/1); 90 Seconds Between Sets -12 Minute Cap 95/125/125/135/135 (failed last rep)
D- 3 Minute AMRAP of: Push Press (115/75) – 39 Rx
Fun workout! But need to work on my clean.
Nice work on that AMRap
Gonzalez Family WOD
Big about to my son Moises who PRed his front squat @ 55lbs
Bergener warm up
Hang power snatch – 3/3/3/3/3/3 55/55/65/65/70/75lbs
Behind the neck Power jerk 3/3/3/3/3 – 75/75/85/85/95
Front Squat – 3/3/3/2/2 – 115/125/135/145/145 no tempo
12/18/13
A- WU- 250M Row=50 Seconds + PVC OH Duck Walk FWD/Back/Power Snatch/Sots Press/OHS 30 Seconds each.
B- Power Snatch- WU- 3@45/75 + WS- 3/3@105=60+3@115=65+3@125=70%
C- BTN Jerk- WU- 3@125 + WS- 3@140=65+3@150=70+3@160=75+3/3@175=80%
D- Front Squat- 4/4@155=60+4@170=65+3@185=70+3/3@195=75+3@210=80+3/3@225=85%
E- Snatch Pull- WU- 3@135 + WS- 3/3@150=85+3/3@160=90%
Had a great time with Moises and Tambot today 🙂 Congratulations Mo!
A- WU- For Time: 200M Run + 20/15/10 M.B.Clean (20/14)/Push Up -7 Minute Cap
4:34 (hang MB cleans, woops)
B- 1 Power Clean + 2 Power Jerk- 5 Minutes WU To 80% of Power Jerk 1RM +1 EMOM for 10 Minutes- @ 155 EMOM 10 min
C- Front Squat- 3@60%+3/3@70%+2/2@80% (Tempo: 3/3/x/1); 90 Seconds Between Sets -12 Minute Cap @ 160/185/215
D- 3 Minute AMRAP of: Push Press (115/75) 20 reps. calves were cramping, had to rest/stretch for a minute.