8 Minutes of Shoulder/Wrist/OH/Hip/Back/Ankle Mobility

A- WU- 2 RNFT of: 10 Each Snatch Push Press (45/35/15/PVC)/OH Lunge/BTN Sots Press/Duck Walk (10 paces forward, 10 paces backward)/200M Run @ 50-90% RPE

B- 12 Minutes To WU OHS/GHD Sit Up/Power Clean + 3 RFT of: 10 OHS (115/75)/15 GHD Sit Up/10 Power Clean/400M Run or 3 RFT of: 10 OHS (75/45)/20 Ab Mat Sit Up/10 Power Clean/400M Run

Notes: Sub front squat where appropriate. For GHD sit up, please use discretion if you have had a previous low back injury.

C- Pendlay Row- 8/8/8/8/8 (HAP)

Post your scores to the Whiteboard.

5 replies
  1. Sam
    Sam says:

    Dropped in to Crossfit Lutece before eating all those cream puffs–

    Snatch 1RM: 45kg
    (Box is really small and we weren’t allowed to drop the bar– every time someone dropped it, they are charged people 2 Euros! That’s crazy. Needless to say, we didn’t want to go up too much.)

    15 min EMOM: 10 burpees/20
    150 burpees! Fun times…

    Definitely missing Iz’s programming!!

  2. Tambot
    Tambot says:

    I was able to get in a 25 min wod

    Tabata DUs – 255 PR
    Squat 3 EMOM @175
    Press 10/10/10/10/10 @ 45 lbs

  3. Smanik
    Smanik says:

    A) 2 RNFT of: 10 Calorie Row/10 T2B/15 USA K.B. Swing (2 Pood)/5 Each Arm Alternating K.B. OH Lunge
    B) Squat 4X4@107kg
    C) 3 RFT of: 10 OHS (115)/15 GHD Sit Up/10 Power Clean/400M Run – 12:39
    D) Pendlay Row- 4×8@135 + Reverse Hyper 3×10@180
    E) 3 Rounds of : 75 Calorie Row; 3 Minutes Rest Between Efforts – 3:45-3:50 each


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