8 Minutes of Back/Hip/Ankle Mobility

A- WU- 3 Minutes Row @50-75% RPE + 3 RNFT of: 10 USSR K.B. Swing (2/1.5 Pood)/5 T2B or 3 Minutes Row @50-75% RPE + 3 RNFT of: 10 USSR K.B. Swing (24/16Kg)/5 Hanging Knee Raises

B- Deadlift- 15 Minutes To A Challenging Single

C- 2014 Reebok CrossFit Regionals Team Event # 7= For Time: 500M Row/125 Double Unders/50 DeadLift (275/185)/50 T2B or For Time: 500M Row/250 Single Unders/50 DeadLift (165/115)/50 Hanging Knee Raises

Notes: In Teams of 2 with both partners working at the same time/While Parter A Rows 500M, Partner B will Complete 125 Double Unders/When Partner A and B finish they switch/When both partners have completed the row and double unders they will begin the DeadLifts/Partners will alternate DeadLifts every 5 Reps/While Partner A DeadLifts, Partner B will hold the bar in the hang position/Only DeadLifts that are completed while both partners hold the bar will count/5 DeadLifts must be completed before partners can switch/Once 50 Reps has been completed partners will move on to T2B/Partners will alternate T2B every 5 Reps/While Partner A Completes T2B, Partner B will Dead Hang From The Bar/Only T2B that are completed while both partners are hanging from the bar will count/5 T2B must be completed before partners can switch/Score= Total Time To complete all reps/ All of the same rules apply for scaled version.

Post your scores to the Whiteboard.

3 replies
  1. Coach TamBOT
    Coach TamBOT says:

    Keeping it simple this week..

    125 Dus for time.. 1:37
    Push Press 4 @ 75/95/105 + 4/4/4/4 @ 110 this was hard
    Squat @ 135/165/185 + 4/4/4/4 @ 205lbs Missed 2 reps

    Hoping to go back for some snatches this afternoon.

    Reply
  2. Smanik
    Smanik says:

    A) 3RFT : 200m Run (70%) / 10 USSR KBS (2pood) / 10 T2B – no time recorded
    B) Clean Deadlift 3rep – 315×3 & 335×1
    C) 2014 Reebok CrossFit Regionals Team Event # 7 – 19:XX @ 205 w/ Patty @ 265
    D) 4×10 GHD Back Ext & 5×3 GHD Ham Curl (3/1/X/1)
    E) 2min FSQ hold @ 75lbs

    I heartily dislike the front squat position. I really do. Also Patty showed some true grit on that team workout (as usual). Nicely done man, pleasure working with you as always.

    Reply

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