WOD
Level 1
For Time (against running clock):
2 Rounds of:
- Row x 400m
- Power Clean and Push Press (65/35) x 10
When the clock reaches 10:00, complete the following:
3 Rounds of:
- Alternating Dumbbell Snatch (30/20) x 10
- Abmat Sit-up x 15
- Lunge x 20 (10/leg)
Level 2
For Time (against running clock):
2 Rounds of:
- Row x 500m
- Ground to Overhead (95/65) x 12
When the clock reaches 10:00, complete the following:
4 Rounds of:
- Alternating Dumbbell Snatch (55/35) x 10
- Abmat Sit-up x 15
- Lunge x 20 (10/leg)
Notes: Record Time for each portion (record reps if unable to complete first part within 10 minute cap). Approach the first part at 90-95% (i.e. try to find a hard, sustainable pace). If running separate groups, share equipment (rower/barbell) if possible.
COOL DOWN (on your own)
Superman or Back Extension (on GHD) x 30 (not for time, break up into sets as necessary)
Nice work 6 AM!
WOD 1: 7:17 (paced the Row, could go faster)
WOD 2: 6:23 (sub-six easily)
Reebok Crossfit Miami Beach. Push jerk 5×5 175# then 12 amrap of 200m run in the warm sun and ladder of front squat at 155# and c2b. 7+1 run.
6:37 rx
5:15 @30#
WOD1: 5:53
WOD2: 5:57
WOD 1: 7:33 Rx
WOD 2: 5:49 @ 30#
6:43 rx
5:38 rx
7:00 Rx
7:08 @50# DBS
5:21, 4:56
9:30 @ 85#
9:14 @ 45,45,40,35
8:45, 7:5? (5 rounds…whoops!)
6:45 (55#)
6:08 (25#)
5:53rx
6:42rx
6:04 rx
7:49 @ 50#
5:28 rx
5:41 rx
5:34
5:45
6:04rx
6:42rx
Saturday make up and spent from Friday:
6:48 rx
6:12 @ 30#