8 Minutes of Hip/Lumbar Mobility

A- WU- For Time: 200M Run/100 BallSlam (20/15)

B- Power Clean- 5 Minutes to working weight + 5 EMOM for 9 Minutes

Notes: Choose a weight that is challenging but allows for smooth efficient reps/roughly 45-70% of 1RM/if nursing a sore back or an injury see coach for appropriate substitution or modification/3 Burpee Penalty every time bar is dropped.

C- Tabata- 2 For 1 Wall Ball Shots

D- GHD Sit Ups- NFT:10/10/10/10/10 or For Time: 100 Ab Mat Sit Ups

14 replies
  1. Ann Windish
    Ann Windish says:

    Hey guys, I am selling a pair of brand new, never worn black/gray/white u-form nano’s. Women’s size 7.5. $50. Email me if you want me to bring them by the gym to try on. annwindish@gmail.com Will be returning them to the store on Saturday so the sooner you let me know the better.

    Here is a link to what they look like:
    http://www.roadrunnersports.com/rrs/products/RBK831/womens-reebok-crossfit-nano-uform/?cc=GYBK&s=10&w=B&sc=CX14P110&cm_mmc=psearch-_-google-_-na-_-rrs101-RBK831&utm_source=Google&utm_medium=Psearch&utm_term=RRS101-RBK831&origin=pla

    Reply
  2. ken
    ken says:

    I couldn’t find the suggestion box this morning, and all my sweat kept on smearing my paper anyway, but I just wanted to say that the twofer wallballs are ridiculous. Ain’t nobody got time for an air squat when a 20lb puffy ball’s feeling the pull of gravity towards your face! Or, in my case, a 12lb ball. THAT DOESN’T MATTER THOUGH. This Twofer was NO BARGAIN.

    Also, i got 6 rounds through the power cleans before I realized we were doing 9 rounds of 5, and not 5 rounds of 5.

    Reply
  3. Tammyli
    Tammyli says:

    Hang Power Snatch – 3/3 @ 28k/32k/34k 3/3/3/3/3 @ 36k ( it was more like singles)

    Behind the nexk Jerk – 4/4 @41k 3/3 @ 46k/49k/51k

    Oly Squat – 4/4 @ 115/125 3@135/145/155 3/3 @ 160

    Reply
  4. Coach Iz
    Coach Iz says:

    3/5/14
    A- WU- 3 Minute AMRAP of: 5 Burpee/5 Walking Lunge= 7+5+3
    B- Power Snatch (Below the knee)- WU- 5@20/3@45 + WS- 3/3@56=70 + 3@60=75/64=80 + 3/3@67KG=83%
    C- Power Clean + Power Jerk- WU- 3@50 + WS- 3@60=60 + 3/3@65=65 + 3@70=70/75=75 + 3/3@80KG=80%
    D- Squat- WU- 5@45/135 + WS- 5@185=60/200=65/220=70 + 3@225=75/250=80/265=85 + 3/3@270LB=87%
    E- Snatch Pull- 3/3@72=90/76KG=95%

    Reply
  5. Tom
    Tom says:

    Everything today was hard and kicked my ass. So what I’m really trying to say is that I loved it.

    A- WU- For Time: 200M Run/100 BallSlam (20/15) – 4:00 Rx Unbroken SON!!

    B- Power Clean- 5 EMOM for 9 Minutes @ 145lb – No burpee penalties. Still working on not catching with knees forward. Good cue from Dariel though haha

    C- Tabata- 2 For 1 Wall Ball Shots: 49 Rx

    D- For Time: 100 Ab Mat Sit Ups – 3:50

    Reply
  6. Shara
    Shara says:

    8 Minutes of Hip/Lumbar Mobility

    A- WU- For Time: 200M Run/100 BallSlam (20/15) – 7:11 — heck of a warm-up!

    B- Power Clean- 5 Minutes to working weight + 5 EMOM for 9 Minutes
    worked @55# , 60%

    C- Tabata- 2 For 1 Wall Ball Shots – 36 – mix of these twofer things and reg.

    For Time: 100 Ab Mat Sit Ups

    Reply
  7. Paz
    Paz says:

    Late to the party here, but I just wanted to say that I’m renaming “2 for 1 wall ball shots” “FML Wall Balls” (in keeping w/ Crossfit’s love of acronyms). Also, for what it’s worth, I could do GHD sit-ups allllll day and that made me feel great!

    Reply

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