Results For Category: "WOD"

1. Power Clean and Jerk- 10 minutes to find a heavy single

2. Power clean and jerk- 3 Reps @ 85% todays 1rm touch and go. Every 2 minutes for 8 minutes

3.

20,15,10,5 Reps:

Box Jumps 24/20″

Decline Pushups

Back Squat- 5×5

Then

100 Russian Swings for time

Every Drop= 10KB Squat/Deadlift/Jump with KB

1.5/2 pood

Main – CrossFit open gym (Time)

Main – CrossFit Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Right Leaderboard Pick something from the far right leaderboard

“Fran”

21,15,9 Reps for time of:

95/65# Thruster

Pullups

Then

Pick something from the far right leaderboard and get after it

1.Snatch- 1,1,1,1,1

2.Snatch Complex- Snatch Pull+Power Snatch+Snatch

3.Row 500m

Main – CrossFit Squat Snatch (1,1,1,1,1) Snatch Complex (1,1,1,1,1) Snatch Pull+Power Snatch+Snatch 500m Row (Time) Max Effort 500m Row

Main – CrossFit Bench Press (3,3,3,3,3) 5 rounds (Time) 5 Rounds for time: 10 Bar Facing Burpees 15 Deadlifts 155/110# 20 Walking Lunges

Bench Press- 3,3,3,3,3

Then:

5 Rounds for time:

10 Bar Facing Burpees

15 Deadlifts 155/110#

20 Walking Lunges

Snatch Pull (2,2,2,2,2)

Snatch Grip Deadlift (2,2,2,2,2)

Isabel

For Time: 30 Snatches, 135# / 95#