Fri 11/02/12 WOD

STRENGTH

A.  Every 30 sec for 6 min (12 total)

1 Power Clean + 1 Hang Clean (full) + 1 Push Jerk @75% of most recent Clean & Jerk

 

CONDITIONING

5 Rounds for time of:

15 Deadlifts

40 m Shuttle Run (4 x 10 m)

12 Front Squat

40 m Shuttle Run

 

ACCESSORIES

A. 3 x 10 Powell Raises

 

RECOMMENDED WEIGHT

Level I- 95/65

Level II- 135/95

Level III- 155/115

 

ENDURANCE- will be cancelled.  We will be putting together a New Endurance Schedule details will be posted soon.

 

11/01/12 WOD Results

 

Posted on: November 1, 2012admin

3 thoughts on “Fri 11/02/12 WOD

  1. Forgot to mention this in post. There will be new 16 week strength cycle leading into the Crossfit games open (can’t believe it’s already here) starting on Monday. For those of you that have been following the SWOD it will be in a similar format. We would like to have at least one day a week that everyone that is following the SWOD can come and be coached on improving technique. Need to know what times work best for the majority of the followers, these times could rotate from mornings to evenings. Post what times people would like to have??

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