WOD 5/15/14
8 Minutes of Shoulder/Wrist/OH/Thoracic Mobility
A- WU- 1K Row @ 28-30 SPM + 3 RNFT of: 5 Ring Dip/10 Diamond Push Up/10 BTN Snatch Grip Thruster (45/15#) -9 Minute Cap
B- BTN Jerk- 3@75/80/83/85/87% of Best Jerk; 60-90 Seconds Rest Between Efforts -15 Minute Cap
C- Weighted Ring Dip- 10-12 Minutes To A Heavy Triple
Notes: If unable to perform weighted Dip practice an advanced (strict/kipping/negative) variation/If you hit a sticking point back the weight down slightly and go sets across.
D- 6 Minute AMRAP of: 5 HSPU/1 Each K.B. Snatch (2/1.5 Pood)
A- WU- 1K Row @ 28-30 SPM + 3 RNFT of: 5 Ring Dip/10 Diamond Push Up/10 BTN Snatch Grip Thruster (45/15#) – 1k row @ 3:44
B- BTN Jerk- 3@75/80/83/85/87% of Best Jerk; 60-90 Seconds Rest Between Efforts – bar 135/155/165/175/185 failed on 3rd attemp
C- Weighted Ring Dip- 10-12 Minutes To A Heavy Triple- worked up to 25 pounds and capped it there
D- 6 Minute AMRAP of: 5 HSPU/1 Each K.B. Snatch (2/1.5 Pood)- 6 rounds
happy belated Birthday Cory.
Many thanks Mike.
Anyone interested in running the Brooklyn Half marathon. A friend has a spare females #, His daughter can’t run. let me know. I will check back on the blog later. this evening. – Cahill
A: 3RNFT then 1k Row – 3:48
B: BTNJ 3RM – 135/165/175/185/195
C: Weighted Ring Dip 3RM – 8kg/12kg/16kg/20kgx2
D: 5 HSPU / 1ea KBSn – 7rds + 3 HSPU rx
BTN Jerk- 3@75/80/83/85/87% of Best Jerk; 115/120/125/128/132#
Worked on Muscle Ups- big fail
6 Minute AMRAP of: 5 HSPU/1 Each K.B. Snatch (44#)- 7 rounds
I just signed up for this women’s only competition- “Hail the Queen IV” at CrossFit Queens on July 12th..I have wanted to do this competition since I started Crossfitting in 2011 and I finally feel ready to do this one Rx..the funny thing is the weights are actually pretty light from where I’m at now. This is a great comp for beginners and intermediate athletes if anyone is interested in participating.
https://www.facebook.com/events/324103291071016/?ref=22