WOD 9/22/14

8 Minutes of Hip/Back/Ankle/Rack Mobility

A- WU- 32 Calorie Row + 2 RNFT of: 7 Each K.B. Snatch (20/12Kg)/15 Each USA K.B. Swing/5 Broad Jump (max distance)

B- Hang Snatch- 15 Minutes To A Heavy Single

C- Power Clean- 3/3/3/3/3/3/3/3 @ 70% – 15 Minute Cap

D- For Time: 30 HPC/EMOM 3 Front Squat (135/95)

Notes: Start with HPC/Complete 30 HPC for time/Perform 3 Front Squat at the top of every minute starting at the end of the first minute.

*E- NFT- 3/3/3/3/3/3/3/3/3/3 GHR + 10/10/10 Back Extension

*= Complete as much as possible in time remaining.

ATHLETES BE AWARE THAT THIS FRIDAY 9/26 WE WILL BE RE-ASSESSING YOUR SQUAT 1 REP MAX. PLEASE ENSURE THAT YOU ARE HERE ON FRIDAY AS THE REST OF THE SQUAT CYCLE WILL BE BASED OFF OF THIS NUMBER. ALSO BE AWARE THAT WE ARE HOSTING THE CROSSFIT KETTLE-BELL TRAINER COURSE THIS WEEKEND AND WILL BE CLOSED TO THE PUBLIC; HOWEVER WE WILL BE OFFERING A CHANCE TO MAKE UP YOUR SQUATS FROM FRIDAY (in the event you missed them) ON SATURDAY FROM 5-6PM AND 6-7 PM. IF YOU ARE UNABLE TO MAKE EITHER OF THESE TIME SLOTS PLEASE EMAIL coachiz@crossfit718.com, I WILL MAKE AN EFFORT TO ACCOMODATE ANY EXTENUATING CIRCUMSTANCES.

Post your scores to the Whiteboard.

dariel31 says:

09/22/2014 at 10:45 AM

Filthy Fifty=
For Time 50 each:
Box Jump (24/20″)/Jumping Pull Ups/USA K.B. Swing (16kg)/Walking Lunge (25 each leg)/Knees To Elbows/Push Press (45lbs)/GHD Back Extensions/Wall Ball (20/14)/Burpees/Double Unders -40 Minutes Cap
19:30 (22 sec pr from August) not smart to have l&b the night before this.
Ub on all except k2e, back ext, and wallball

Tina D says:
09/22/2014 at 2:45 PM

you guys have been really hittin up L&B- where was our invite!?
- Coach Dariel says:
  09/22/2014 at 7:44 PM
  
  It was a last minute decision.