WOD 9/3/13
6-8 Minutes of Shoulder/Wrist/Lat/Pec/OH Mobility
A- 5 Minute AMRAP of: 5 Box Jump (30/24″)/2 HSPU/5 T2B
B- Split or Squat Jerk– 12 Minutes To A Heavy Double + 2 EMOM For 6 Minutes @ 85% Of Above
C- Press- 8 Minutes To A Heavy Triple + 3 Rounds of 1 Minute Max Reps @ 50% of Above; 90 Seconds Rest Between Rounds
D- 2K Row For Time
A- 5 rounds+2 box jumps RX
B- 45/75/105/95/115/125×1
worked at 90#
C- 45/65/85/90
first minute: 27@45#
second minute: 17@45#
A: 5 Minute AMRAP of: 5 Box Jump (30/24″)/2 HSPU/5 T2B: 4 + 3 Box Jumps
B: Split Jerk: 12 Minutes To A Heavy Double + 2 EMOM For 6 Minutes @ 85% Of Above: 145 + 2 EMOM @ 115
C: Press: 8 Minutes To A Heavy Triple + 3 Rounds of 1 Minute Max Reps @ 50% of Above; 90 Seconds Rest Between Rounds: 95 + 1 Min Max Reps: 25, 17
Deceptively tough WOD today…didn’t think much of it going in, then every time the bar came down from overhead to the front rack position a swear word popped up in my mind. Next to rowing that’s gotta be my least favorite thing to do – letting the bar down from overhead to front rack with anything over 135. Just awkward.
A. 4rds + 5 + 2 + 4, 1 t2b short of 5rds
B. Split Jerk Heavy Double – bar/95/115/135/145/175/190 – reps at 165
C. Strict Press Heavy Triple – 75/95/115 – reps at 57.5 – 21/11/10 = 44 reps
D. 2K row in 8:15, Just can’t sustain big power on those pulls yet. Dave was next to me and I was getting fanned by the air from his powerful pulls, lamenting my light ones. I was like a ninja on that rower! So quiet you wouldn’t know anyone was there.
I’m going to get good at rowing and pull ups or I’ll quit crossfit for https://www.youtube.com/watch?v=vhZ2fYQj6IM
My least favorite and therefore the most important kind of day – shoulders.
A) 5min AMRAP – 5 box jump 30in / 2 HSPU / 5 T2B – 4rds & 5 box jumps with my first inverted HSPU attempts ever. 2 abmats but still pretty happy with the progress.
B) 2rm Split Jerk – 45/95/115/135/145/155
EMOTM 6×2 @ 135
C) 3rm OH Press – 45/65/75/95/105(f on the 3rd)/100
3 rds 1min max reps – 22/16/14
D) 2k Row – 7:15.7
A- 5 Minute AMRAP of: 5 Box Jump (30/24″)/2 HSPU/5 T2B – 4 rounds+5 box jumps
B- Split or Squat Jerk- 12 Minutes To A Heavy Double + 2 EMOM For 6 Minutes @ 85% Of Above
– split jerk at 55lbs /EMOM-45lbs
C- Press- 8 Minutes To A Heavy Triple + 3 Rounds of 1 Minute Max Reps @ 50% of Above; 90 Seconds Rest Between Rounds –35lbs / 66 reps @ 15lbs