WOD 0216

Jul 23rd, 2013

Comments: 2
Category: CROSSFIT WOD

WOD 0216

WARM UP :

LATERAL BEAR CRAWL  80 FT

20 TOES TO BAR

20 GOODMORNINGS (PVC)

2 ROUNDS

STRENGTH:

BACK SQUAT @ 70% 2,2,2,2,2

CLEAN @ 75% 3,3,3 @80% 2,2

SNATCH DEADLIFT @ 100% (OF SNATCH) X 5, @ 105% 5,5

SPEED:

SUICIDE X 1

(5-10-5 ) X 3

WOD:

3 ROUNDS

1 MINUTE MAX REP REP THRUSTERS    135/95

1 MINUTE MAX REPS CHEST TO BAR PULL UPS

REST 1 MINUTE

*POST TOTAL MAX REPS FOR SCORE*

COOL DOWN:

STATIC STRETCH

DISCUSSION 2 Comments

  1. Jason Reddingius July 24, 2013 at 4:30 am

    Back Squat: 285#
    Clean: 185# + 215#
    Snatch Deadlift: 185# +205#
    WOD: 53 reps with 135#

  2. Rick McCorkell July 24, 2013 at 5:48 am

    back squat: 245#
    clean: 135#, 145#
    snatch deadlift: 145#

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