WOD 1/23/14
8 Minutes of Shoulder/Hip/Wrist/Rack/OH/Thoracic/Ankle Mobility
A- WU- 3 Minute Max Calorie Row + 50 Band Pull Apart + Accumulate 30 Seconds in a German Hang -3 Minute Cap
B- Jerk- 3/3@60+3@65/70+3/3@75+3@80/85% of Best Jerk; 1-2 Minutes Rest Between Sets -12 Minute Cap
C- Weighted Pull Up- 8 Minutes To A Heavy Double (if you do not have pull ups practice)
D- Clean Pull(From below the knee)- 2/2/2/2 @100% of Best Clean; 1.5-2 Minutes Rest Between Sets -10 Minute Cap
E- 5 Minute AMRAP of: D.B. Man Maker (45/25×2)
A: 57 cal
B: Power Jerk x 3 (with power clean as I used the new bars):
3@25kg(55) / 50kg(110)/50kg(110) / 60kg(132) / 70kg(154) / 80kg(176) / 90kg(198)
C: Weighted Pull Up x 2 – 10/15/25/35/45#
D: Clean Pull x 2 – 90kg / 100kg / 100kg / 100kg
E: 5min AMRAP Man Maker – 16rx
A- WU- 3 Minute Max Calorie Row: 54 cals
B- Jerk – (Split Jerk to take some pounding off my bruised heel) 3 @ 115/115/125/135/145/145/155/165
C- Weighted Pull Up- 2 @ 0/8kg/12kg/16kg/20kg(1)
D- Clean Pull(From below the knee)- 2/2/2/2 @ 205
E- 5 Minute AMRAP of: D.B. Man Maker (45/25×2): 14 Rx
@ calmecacrossfit
Warm Up – 20 yards of each followed by a 80 yard run – duck walk, duck walk backwards, lateral leap frog from a deep squat to the right (have no idea what to call these, never did em before but they rock) lateral leap frog to the left, inch worms!
A. Turkish get up practice balancing your shoe on top of your fist
B. 12 AMRAP – 10 KB Halo each direction/1 Turkish get up each side – 11 rounds @ 10kg (deceptively tough on the shoulders)
C. 12 min AMRAP 20 KB snatch (two hands on the bell, from the floor)/8 push up/8 sit up – 6 + 20 + 8 @ 18kg