WOD 4/26/13
5 Minutes of Quads/Rack/Hip/Back Mobility
A- WU- Row 3 Minutes @ 80% RPE + Rounds of: 5 Strict Chin Up/5 Strict T2B/1 Rope Climb/15 USA K.B. Swing (HBD) (6 Minute Cap)
B- Hang Power Clean- 5 Minutes To WU + 3/3/3 Max Effort; Exactly 90 Seconds Rest Between Efforts
C- Elizabeth= 21/15/9 RFT of: Squat Clean (135/95)/Ring Dip -15 Minute Cap
D- Front Squat- 7/7/7@ 70-75% of 1RM; 3 Minutes Rest Between Sets
*E- 5-10 Minutes Cash Out, Coaches Choice Or Goat Work Or Mobility3
yesterday at Crossfit Parsippany-
Worked on Hang squat clean- got up to 120#x1. My hang clean is 120# so I was pretty psyched to get this in a squat (goat).
WU- 200m forward and back (while partner holds 35#x2 KB)
400m run (2 minute cap on the run)
At the 2 minute mark, continue right into the following:
1 Minute American KB Swings (Max Reps) (28)
1 Minute Rest
1 Minute Hand Release Push-Ups (Max Reps) (29)
1 Minute Rest
1 Minute Box Jumps (Max Reps) (20)
1 Minute Rest
1 Minute Abmat Sit-Ups (Max Reps) (37)
1 Minute Rest
1 DU’s (Max Reps) (57)
1 Minute Rest
1 Minute T2B (Max Reps) (15)
1 Minute Rest
1 Minute Air Squats (Max Reps) (36)
1 Minute Rest (Repeat into 400m run)
I only got in 1 round b/c I had to leave early..but it was awesome.
6am Endurance WOD, nice to see a lot of the old crew back:
A: WU: Row 3 Minutes @ 90% RPE + 3 Rounds of: 20 KBS (24kg) / 10 T2B / 5 Strict Chin Up / 1 Rope Climb: 9:55
B: Hang Squat Clean: 3 Minutes To 70% 1RM + 3 reps EMOM for 7 minutes @ 70%: 3/3/3/3/3/3/3 @ 95 lbs
C: Extra Volume Elizabeth: 30/20/10 RFT of: Power Clean (95) / Ring Dips (10 min cap): 30/30/15 completed after 10 mins.
Today at Crossfit Parsippany
5RFT
5 squat snatches (65#)
20 pull ups
I tore up my right hand on the 3rd round of pullups, so on the 4th round we switched to HSPU
14:40
4 rounds
250m row (rest the amount of time it took you to row)
A- WU- 3 rounds of : 30 Seconds each- Jumping Jax/Mountain Climbers/Cone Sprints
B- 5 each @45#- clean pull/high pull/muscle clean/hang clean/split jerk + Squat Clean + Split Jerk- 10 Min to heavy single= wu- 3@95/135 WS- 1@ 155/165/175/185/195/210f/210f
C- Bench Press- 2/2/2/2/2/2/2/2/2/2 @ 75% (160#)
D- Olympic Squat- 20@ 75% (205#)
E- K.B. Bottoms Up Press- 8/8/8 @ 16kg + Renegade Row- 12/12/12/12 each (45×2#) + Walking Lunge- 8/8/8 each @ (45×2#)
F- 100 Band Pull Aparts (medium light blue)