Thursday Workout: SuperFit Crofton 2012 WOD 2 And Then Some

WOD

Level 1

AMRAP in 5 minutes of:

  • Front Squat (75/45) x 10
  • Ring Row x 15
  • Front Squat (95/65) x 10
  • Ring Row x 15
  • Front Squat (115/85) x Max Reps

Rest 3 minutes, then:

AMRAP in 5 minutes of:

  • Snatch (75/45) x 5
  • Burpee Over the Bar x 10

Level 2

AMRAP in 5 minutes of:

  • Front Squat (135/95) x 10
  • Chest-to-Bar Pull-up x 15
  • Front Squat (185/115) x 10
  • Chest-to-Bar Pull-up x 15
  • Front Squat (235/135) x Max Reps

Rest 3 minutes, then:

AMRAP in 5 minutes of:

  • Snatch (115/85) x 5
  • Burpee Over the Bar x 10

Please take care of your hands!

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16 thoughts on “Thursday Workout: SuperFit Crofton 2012 WOD 2 And Then Some

  1. Knee problems from high-impact stuff – so I did a 12-min of row, knee tucks (b/c I was wearing jeans!), 10 pushups, and 10 185-pound deadlifts. 4 rounds even.

  2. If you guys want a full day of exposure to these Olympic lifts (snatch, squat, … clean & jerk…) then know the JUNE 8 you can get the best instruction from American Champion Phil Sabatini! See the link above for the FB invite, and follow this link to register. https://docs.google.com/spreadsheet/embeddedform?formkey=dFhnQnJBM192NUF6SzZFeWg2ZU9iOFE6MQ

    ONLY A COUPLE SPOTS LEFT, SO ACT FAST!

    1. just in case you have no idea who Phil Sabatini is… [youtube http://www.youtube.com/watch?v=qtBvpBqy2v4&w=420&h=315%5D

  3. AMRAP 1: 10 (95#, 115#, 145#, Chest to Bar pull ups eventually became Chin over Bar)
    AMRAP 2: 3 rounds even (95#)

  4. #1: 3 rds 55, 75, 85# and 8pu/rd

    #2: 3 + 8@55#

  5. 50 reps, then 43 reps RX

  6. 62 reps (55, 75, 85 and band)
    3+3 @55#

    My hands are starting to resemble those of a rugged farmhand. I don’t hate it.

  7. WOD 1. Scaled weights 95, 135, 5 reps at 155#.
    WOD 2. 3 rounds at 115# snatch.

  8. 55 total at max 185#
    4 rounds 2 snatches Rx

  9. 54 and 4 rds rx

  10. 51 reps at 115-135-155 and 3rds 2 snatches at 115 lbs for half and 95 lbs for the second half

  11. 53, 3+11 rx

  12. RD 1: 50 reps (scaled 135, 155, 185)
    RD 2: 3 rounds RX

  13. WOD 1: 95, 115, 135 @ 4
    WOD 2: 3rds @ 95 + 6

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