WOD 12/2/13
7 Minutes of Hip/Ankle/Back/Rack/Thoracic/Wrist Mobility
A- WU- 2 Rounds of: 15/10/5 Goblet Squat (20/12kg)/Double Unders; 30 Seconds Rest Between rounds -5 Minute Cap
B- Olympic Squat- 5@60/3@70/2@80/2@90/1@95% of 1RM (Tempo:2/0/X/1); 90 Seconds Rest Between Sets -15 Minute Cap
C- Front Squat- 5@65/4@75/80/85% of 1RM (Tempo:2/1/X/1); 90 Seconds Rest Between Sets -12 Minute Cap
D- D.B./K.B./B.B. TGU- 7 Minutes To Heavy Single Each Arm (start each round with non-dominant arm) + 3 Minute AMRAP of: TGU (24/16kg)
Reebok is having it’s “Cyber Monday” sale and it actually includes CrossFit stuff, sans Nano 3.0’s.
Just use code: CYBER30 when you check out and it’ll get you 30% off.
Thanks Brian…
Aaahhhhh, Reebok. Slowly bleeding me dry.
But really, thanks! I meant that.
Worked at James River Crossfit today in Richmond, VA – super fun to visit another box, but missed you guys. This workout killed me though – 100 WBs, christ.
SWOD: EMOM8 x 3
Hang Squat Cleans at 60% 1RM Clean – worked at 75lbs
10 HSPU – woot, kipped these.
15 Deadlifts (250/145) Rx
25 BxJ (30/24) Rx
50 Pullups – 20 kipping, rest small banded
100 WB (20/14)
200 DU – did about 50 DU – then reverted to singles, but did 300.
Run 400m with 45# Plate
24:16
Great Job Caroline!! We miss you too but so proud of you for visiting another box. I’m positive you represented well!
Oly WoD at 5
Warm up – 3 min DU = 139 + PVC Drills
Snatch 3/3/3/3 @ 60/65/70/75 lbs
Oly Squat – same as WOD – 5×115/3×125/3×145/2×165/1×175
Squat Clean – 4/4/4/4 – 105/110/120/130 @ my front squat percentage 🙂 (60/65/70/75%)
TGU – 1/1/1 @ 12k/16k/20k/24F
Late post. Never got off the wait list today. Made up the squats at Globo. Felt easy – was this a light day?
Barf That sucks mike!! 2 of your friends never cancelled their reservation and there were 2 open spots 🙁
Pfft.
Not MY friends!