WOD 2/3/14
8 Minutes of Shoulder/Wrist/Thoracic/Lumbar/Hip/Ankle Mobility
A- WU- For Time: 500M Row + 2 RNFT of: 10 Each PVC- OHS/Sots Press/OH Duck Walk (10 steps each leg)
B- Snatch- 5 Minutes to WU to 80% of 1/31/14 + 1 Every 30 Seconds @ 80% for 7 Minutes (If you are struggling reduce the weight by 5%/continue to reduce the weight by 5% until able to maintain 1 perfect rep every 30 seconds for 7 Minutes)
C- OHS- 5 Minutes WU to 90% of Snatch 1RM + 1/1/1/1/1 @ 90% Sn 1RM (Tempo: 2/0/X/5); 90 Seconds Rest Between Reps
D- 7 Minute AMRAP of: 8 each D.B. Snatch alternating arms (45/25)/3 each D.B. Weighted Pistol (45/25)
Notes: Scaling for Pistols is as follows- decrease weight/reduce ROM/supplement with down on one leg up on two or down on two legs up on one depending on what is most appropriate.
Warm UP – 500m Row + PVC Snatch Warm up
Power Snatch – 3/3 @ 26k 3@28k/30k/32k 3/3 35k
Power Clean + Power Jerk 3/3 @ 35k/38k/41k/41k
Oly Squat – 5/5/5/5/5 @ 125lbs
A: 500m Row – 1:43
B: Snatch – 3@20kg/45kg 1@55kg/60kg
1 every 30sec for 7min @ 60kg (132#)
C: OHS – 3@65/115/135 1/1/1/1/1 @ 145#
D: Snatch Pull – 3/3 @ 115 3/3 @ 135#
E: 30 Box Jump NFT @ 24″
*Friendly reminder*
Tickets are still on Sale for the “Mardi Gras” a.k.a. “F— V-Day” ( just kidding – not really.) party going down on Feb. 15th
Party with friends and fam from the box.
Show love, the Brooklyn way!
Also, If you haven’t signed up for the 2014 Reebok Crossfit Open – “NO REP!”
Go put yourself on timeout, right now!
The Open WODs will be programmed anyway so why not have some fun and see how you stack up against others outside as well as those in our box.
C’mon Son…
Great post! Thank you sir 🙂
2/3/14
A- WU- 500M Row @ 80%= 1:45.6 + 10 each PVC OHS/Sots Press/OH Duck Walk (10 steps each leg)
B- Power Snatch- WU- 3@20/20 + WS- 3@48/48=60 + 3@52=65/56=70/60=75 + 3/3 @65kg=80%
C- Power Clean + Power Jerk- WU- 3@55 + WS- 3@60/60 + 3@65/70 + 3/3@75kg=80%
D- Squat- WU- 5@45/135 + WS- 5/5/5@185=60 + 5/5@201=65 + 4@217=70 + 3@232=75/248=80/257lbs=83%
E- Snatch Pull- 3/3@68=85/72kg=90%
F- 100 Sit Ups + Plank 3 Rounds Max Hold