12/9/13 WOD

food

Today is dedicated to Bring your Cans day!  All Crossfit must bring one can of food that will be donated to those in need.

FUNCTION

A.  Back Squat 10×5 @ 60% of 1RM

*rest exactly 45 sec. b/t sets

B1.  3 x 5 ME Box Jumps (step down)- all jumps should be performed at maximal box height; rest 60 sec.

B2.  3 x 10 GH Raises; rest 60 sec.

C.  one continous piece, with no breaks:

1:00 min ME Pull-ups

3:00 min AMRAP

9 Shoulder to Overhead- LI-95/65, LII-135/95

12 T2B

1:00 min ME Ring Rows

3:00 min AMRAP

9 STO

12 T2B

1:00 min ME Strict Pull-ups

6:00 min Max Row Cals

 

DRIVE

A.  15 min to find a 3RM Hang Snatch (top of knee) these should be unbroken.

B1.  4 x 5 Snatch High Pulls form power position (hips) @ 80-85% of max snatch; rest 60 sec.

B2.  4 x 4 Tempo Pendlay Rows ( 5 sec decent to floor); rest 60 sec.

C.  One continuous piece with no breaks:

1:00 min ME Muscle-ups

3:00 min AMRAP

9 STO-135/95

12 T2B

1:00 min ME Muscle-ups

3:00 min AMRAP

9 STO

12 T2B

1:00 min ME Muscle-ups

6:00 to establish a 3RM Split Jerk

 

Posted on: December 8, 2013admin

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