WOD 6/3/14
8 Minutes of Hip/Ankle/Back Mobility
A- 400M Run @ 70-80% RPE + 2 RNFT of: 10 Wall Facing Prisoner Squat/10 Kang Squat (PVC/15/45#)/10 Hollow Rock/10 Super Man Rock -8 Minute Cap
B- Squat- 7 Minutes To 80% + 2 @ 80% Every 45 Seconds For 9 Rounds or 6 Minutes (Tempo: 2/0/x/1)
C- 3-5 Minutes To WU Hang Snatch (full squat) + 1-3 Minutes To practice HandStand Walk + 2014 CrossFit Regionals Events 1 and 2= Hang Snatch- 6 Minutes To A Heavy Single (3 attempts); 2 Minute Rest + 3 Minute Max Distance HandStand Walk
Notes: For Hang Snatch: a Full Squat is required for the rep to count/You will have only 3 attempts with two minutes for each attempt/Attempt # 1 must happen between the call of go and the two minute mark/Attempt # 2 must happen after Minute 2 but before Minute 4/Attempt #3 Must happen after Minute 4 but before Minute 6. For HandStand Walk athletes will count every 5′ that they walk and the score will be total distance travelled in 5′ increments.
Can somebody please post workout for conjugate class today I woke up late thanks.
I’m not sure if you could get away with this at a conventional gym. Here goes 6/3/14
A-WU- 5 min amrap :50 du/ 10 ohs(45/25)/5 wide strict pull ups
B-OHS 10*2@70%
C-hang snatch 12*1@70%
D-snatch grip deadlift 3*8 plus back extension 3*20
Oh yeah regionals WOD.
B: Squat: 7 Minutes To 80% + 2 @ 80% Every 45 Seconds For 9 Rounds or 6 Minutes (Tempo: 2/0/x/1): 185 lbs
C: 3-5 Minutes To WU Hang Snatch (full squat) + 1-3 Minutes To practice HandStand Walk + 2014 CrossFit Regionals Events 1 and 2= Hang Snatch- 6 Minutes To A Heavy Single (3 attempts); 2 Minute Rest + 3 Minute Max Distance HandStand Walk: Hang Snatch: 1@75, 1@95, 1@105: Handstand Walk: ….
Hit my 1RM bench for 3 with a wide grip (my weakness grip) 275
Metcon
For time
10 MU
30 USA KBS @53lb
40 cal row
50 push press @65lb
20 push up
40 USA KBS @53lb
400 m run
20 box jump @24″
30 ghd sit ups
15 pull ups
50 DU
10 MU
19:15
Went into Adam Cohen style MU at the end. Strung 5 straight. I’m happy with this, 14.4 I’m coming for you.
Nice work on the bench Tina – 275 x 3 – beast!
I was actually surprised myself Cory
500m rowx2
OHS 5@75#/95/105 7@115
Handstand walk practice
EMOM for 10 minutes
Odd- 6 UB Butterfly Pullups
Even- 5 pistols each
WOD
Squat- 7 Minutes To 80% + 2 @ 165# Every 45 Seconds For 9 Rounds
2014 CrossFit Regionals Events 1 and 2= Hang Snatch- 6 Minutes To A Heavy Single (100#); 2 Minute Rest + 3 Minute Max Distance HandStand Walk (just practiced)
this was clearly NOT Dariel!
it was me..forgot to write that
Lol. That’s too funny. Marcos better watch out with you benching 275 for 3. Lol
B: Squat –
Warm Up – 5@135 / 3@185 / 2@225
Work – 2 Every 0:45 x 8rds @ 245#
C: Hang Snatch –
Warm Up – 1@85/85/135/135
Work – 1st @ 145 / 2nd @ 155(f) / 3rd @ 160
D: Lots of Handstand Walk practice. Getting slightly better….
You guys are funny today. Lol
Week 9 day 2
Hang clean 3/3/2/2/1/1/1 – 35k/40/45/50/52/52/52
1 powerclean + power jerks -3/3/2/2/1/1/1 – 35k/40/45/50/52/50/50
Front Squat – 3/3/2/2/2 @ 95/95/125/135/135lbs