8 Minutes of Hip/Back/Ankle Mobility

A- WU- 2 Rounds of: 10 Calorie Row/10 Each Clean DeadLift (45/35/15/PVC)/Clean High Pull/Front Squat/High Hang Clean (pos 1, full squat)

B- 3 Position Clean (2 @ each pos/Pos 1,2,3 in that order)- 1@50/60/70/75/70% of 1 RM   -18 Minute Cap

C- 3 RFT of: 30 Each: WallBall (20/14#-10′ or Max Height)/Double Unders or Tuck Jumps/USSR K.B. Swing (2/1.5 Pood or 24/16Kg)

Post your scores to the Whiteboard.

10 replies
  1. Chris k
    Chris k says:

    I’m traveling for work. Dropped in Land Warrior crossfit.

    A- Front Squat – 5@75%/ 3@85%/1+UB amrap@95%

    185lbs/205lbs/225lbsx7

    B- Macho Man – Emom 20 min
    3 power clean
    3 front squats
    3 push jerks

    Did 135# half way and had to drop to 115# for the rest. Brutal.

    Reply
  2. Smanik
    Smanik says:

    A) 2 Rounds of : 10 Calorie Row/10 Each DB DeadLift (45)/HPC/FSQ
    B) 3 Position Clean (2ea position) – 50/60/70/75/70kg
    C) 6min AMRAP of : 3 clean (165)/5 HSPU – 4+3
    D) 3 RFT of : 30 Thruster (75)/30 DU/30 USSR K.B. Swing (2 Pood) – 13:17 (this was ROUGH going)
    E) 4×8 Each DB rollback/GHR + 2min banded pull apart (100) + banded good morning (75)

    Recovery day tomorrow. Very necessary.

    Reply
  3. Marcos
    Marcos says:

    “Elizabeth”
    21 / 15 / 9 of:
    Squat Cleans 135/95
    Ring Dips
    Rx 9:33
    With a recovering wrist I was most pleased with my time.
    “CF 718 WOD”
    3 RFT:
    30 Wall Balls
    30 DUs
    30 KB swings* (2pood)
    *american swings – I ain’t no stinkin “commy”!
    12:06
    That’s classic Crossfit right there. Nice job Coach Iz

    Reply

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