3/12/14 WOD

Eric Crossfit

Congratulations to Eric for winning last months eating challenge.  Here are some of Eric’s numbers in 30 days;

Lost 14 pounds 6.6% of his total body weight
Lost 3.7% of Body Fat
Lost a total of 7 inches off his body 26% of his total body
“Kelly” time was improved by 3:23

A shout out to Preston Petersen, Tim Shapiro, Scott Clayson, Candice Johnson, Kris Hyde and Katy Hall for their impressive number in only a 30 day challenge.  Keep up the good work and thank you for all that participated.

FUNCTION

A. 5 Rounds for time/reps:

Bench Press x max reps

Pull-ups x max reps

Row 350m

*perform bench press at Body weight if possible.

B.  4 Rounds, not for time of:

10 Weighted Back Ext. heaviest possible

60 sec. Weighted Plank- heaviest possible

*Score- A= time + reps

 

DRIVE

A1.  4 x 5 Power Snatch- work to a 5RM- rest 2:00

A2.  4 x 5 Snatch Balance- work to a 5RM- rest 2:00

B1. 3 x 5/3 Strict C2B Pull-ups + ME kipping C2B Pull-ups- rest 2:00

B2.  3 x 20 (steps) BB OH Walking Lunges- heavier then last week- rest 2:00

C.  7 min AMRAP

25 Double Unders

3 Thrusters- LI-135/95, LII-155/115

 

 

 

 

 

Posted on: March 11, 2014admin

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