WOD 5/31/13
10 Minutes of Shoulder/Wrist/Hip/Ankle Mobility
A- WU- 500M Row @ 70-90% RPE + PVC Burgener + Skill Transfer Exercise
B- Snatch- 18 Minutes To A 1RM; 2-3 Minutes Rest Between Attempts
C- Isabelle= 30 Snatch (70% of Above) – 12 Minute Cap
D- Farmers Carry- 200M Max Effort 1 Attempt
10 Minutes of Shoulder/Wrist/Hip/Ankle Mobility
A- WU- 500M Row @ 70-90% RPE + PVC Burgener + Skill Transfer Exercise
B- Snatch- 18 Minutes To A 1RM; 2-3 Minutes Rest Between Attempts
45 / 75 / 95 / 115 / 125F / 125 /135F / 135F
C- Isabelle= 30 Snatch (70% of Above) – 12 Minute Cap
Scaled to 90 lbs. – 5:35
D- Farmers Carry- 200M Max Effort 1 Attempt
Used 24 kilo KBs
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Crossfit Parsippany:
3 Position Squat Clean & 1 Jerk
7×1 @ 80% of 1 RM- worked at 105#
WOD
With a 12 minute cap, complete 5 rounds of:
3 Wall Walks
5 Clean & Jerks (85#)
7 Lateral Box Jumps
completed all 5 rounds with literally 1 second to spare. This left me exhausted and pretty much breathless! So, much for 12 minutes being short!
Rest 3 Minutes, then…
1,500m partner row (switch every 250m)- 6:51, taught my partner how to row properly so I used this as a cool down.
10 Minutes of Shoulder/Wrist/Hip/Ankle Mobility
A- WU- 500M Row @ 70-90%(144.2) RPE + PVC Burgener + Skill Transfer Exercise
B- Snatch- 18 Minutes To A 1RM; 2-3 Minutes Rest Between Attempts95/115/135/155/175/195Pr/205f
C- Isabelle= 30 Snatch (70% of Above) 135lbs 9:35; 12 Minute Cap
D- Farmers Carry- 200M Max Effort 1 Attempt
70 lb Bells 2 drops