WOD 0230 (MON AUG 12) WEEK 5 OF 5

Aug 12th, 2013

Comments: 3
Category: CROSSFIT WOD

WOD 0230 (MON AUG 12) WEEK 5 OF 5

WARM UP:
200 M RUN
10 REVERSE HYPERS
10 0HS (PVC)
3 ROUNDS

SKILLS:
BUTTERFLY PULL UP PRACTICE (10 MINS)

M-WOD:
SQUAT FIX

STRENGTH:
FRONT SQUAT @ 95% X 1,1,1,1
SNATCH @ 65% X 3, 75% X 3, 85% X 1,1,1,1
CLEAN & JERK @ 65% X 3, 75% X 3, 85% X 1,1,1,1
CLEAN PULL @ 100% ( OF CLEAN) 2,2,2

WOD:
400 M RUN X 4 ( 30 SEC REST BETWEEN SETS)
FOR TIME

COOL DOWN:
WEIGHTED PLANK X 3 MAX HOLD 90/45

* THIS KID IS IMPRESSIVE

DISCUSSION 3 Comments

  1. Jason Reddingius August 13, 2013 at 3:38 am

    Front Squat: 320#
    Snatch: 140#
    C+J: 205#
    Clean pull: 275#
    WOD: 6:54

  2. Rick McC August 13, 2013 at 4:39 pm

    front squat : 235#
    snatch: 115#
    clean&jerk: 135
    wod: 8:21

  3. Michael August 13, 2013 at 7:14 pm

    Front Squat: 245#
    Snatch: 135#
    C+J: 185#
    Clean pull: 185#
    WOD: 7:12 total time

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