[youtube=http://www.youtube.com/watch?v=K837AwoIpFI&rel=0]
STRENGTH
OTM 10: Power Snatch + 2 Overhead Squats
Note: Each minute on the minute for 10 minutes, perform a power snatch and then go straight into 2 overhead squats.
WOD
Level 1
6 Minute AMRAP of:
- Ring Row x 3
- Wall Ball (12/8) x 3
- Ring Row x 6
- Wall Ball (12/8) x 6
- Ring Row x 9
- Wall Ball (12/8) x 9
- Ring Row x 12…
- Wall Ball (12/8) x 12…
Level 2
7 Minute AMRAP of:
- Chest to Bar Pullup x 3
- Wall Ball (20/14) x 3
- Chest to Bar Pullup x 6
- Wall Ball (20/14) x 6
- Chest to Bar Pullup x 9
- Wall Ball (20/14) x 9
- Chest to Bar Pullup x 12…
- Wall Ball (20/14) x 12…
Notes: If you complete round of 12, go on to round of 15 – continue to increase reps by 3 if you complete a set until the 7 minutes is up. Record total reps.
Announcements:
- The “First Friday” June potluck-style BBQ and cornhole has been moved to next week (June 14) due to weather! Join the event via Facebook.
- Regular class make-up (10am and 11am) is CANCELLED tomorrow due to the weightlifting seminar we are hosting with Phil Sabatini. However, we will still be running ESSENTIALS and our FREE INTRO at noon!
- Please note that we will be holding a regular CrossFit class make-up session this Sunday from 11am-12pm to make up for the cancellation.
PS + OHS: 25#
WOD: level 1 @ 6 min: 15 rr, 15 wb (8#)
I realized I needed to record TOTAL reps…
45+45=90 total reps
Strength: 85#
WOD: 57 PUs, 45 WBs
PS&OHS: 4@95#, 4@115#, 2@135#
WOD: 108 reps
Oooh Pyrros. You’re no Huster, but you sure are amazing. Etsi!!!
PS OHS 135×1, 145×2, 155×5, 165×2
Strength: PSx2 (5rds), PC&Jx2 (5rds): both @ 135#
WOD: Pullups & Push Press @ 95# – 78reps
OHS: 95#
WOD: Rd of 18 completed + 6 pu’s
126 reps
Strenmf- 5 sets straight bar curl w/negatives at 65 lbs-to failure
Wod- 3rds – 2/3 mile run and 15 thrusters at 65 lbs for time: 20:45
SUNDAY-
WOD 5 from 2012 Games
15:18
Improved score from last year by more than a minute and a half
THANKS to Kevin and Seth for doing it with me!