Wednesday, November 14, 2012
Posted by Mandee on November 13th, 2012
17 responses
James, Kandahar CrossFit, Afghanistan
Warm up: 100m run 10 air squats 100m run 10 push ups 100m run 10 ring rows WOD: A. squat snatch 1-1-1-1-1-1-1-1-1 EMOM @ 75% B. squat clean & jerk 1-1-1-1-1-1-1-1-1 EMOM @75% C. 8min AMRAP 5 pull ups 10 power cleans 95/65 20 double unders Powerlifting: A. shoulder press: 1x3 @65%, 1x3 @75%, 1 x max reps @80%, rest 3minutes B. front squat: 1x3 @65%, 1x3 @75%, 1 x max reps @80%, rest 3minutes C1. 3x10 weighted overhead walking lunges, rest 30 seconds C2. 3x15 GHD sit ups, rest 30 seconds
17 responses to "Wednesday, November 14, 2012"
November 13, 2012 at 2:37 pm
November 13, 2012 at 2:08 pm
November 13, 2012 at 2:12 pm
November 13, 2012 at 2:35 pm
November 13, 2012 at 2:43 pm
November 13, 2012 at 2:43 pm
November 13, 2012 at 3:54 pm
November 13, 2012 at 4:03 pm
November 14, 2012 at 2:11 am
November 14, 2012 at 2:39 am
WOD:
A. 115
B. 145
C. Rx'd 7 + 1
November 14, 2012 at 2:45 am
November 14, 2012 at 2:56 am
B. 185
C Rx'd 7 + 12
November 14, 2012 at 3:51 am
A. 55#
B. 75#
C. 4 Rounds, Scaled DUs to Single, Single, Double (10)
Great 7:00 a.m. class! Thanks Mandee!!!
November 14, 2012 at 7:45 am
B. 95#
C. 6+37 Rx'd
November 14, 2012 at 11:06 am
November 14, 2012 at 1:58 pm
185
3+30 rx'd
November 15, 2012 at 6:29 am