WOD for 16 AUG 2016

0500 and 1130 for CrossFit at the usual place. 0640ish for Olympic Lifting at the usual place as well.


T Shirts are in!!! If you said you wanted one (and many of you did) I have them! The cost is 20 dollars. Bring money and I bring shirts. No money, no shirt. Kapeesch???




Yesterday was certainly interesting. Those 2 WODs together were rough. Either way here are the Ops for today.

Warm Up:

Squat Prep

20 Prone dislocates

Clean Barbell Complex (3 reps of each movement with empty barbell x 3 rounds): muscle clean, front squat, high hang squat clean, hang squat clean, squat clean)

Strength 1:

2 Clean Pulls, pick load

Every 1 min for 10 mins.

Strength 2:

1 Squat Clean From Blocks, pick load

Every 1 min for 15 mins.

Strength 3:

3     1 1/4 Front Squats, pick load

Every 2 mins for 10 mins.


Complete as many rounds as possible in 8 mins of:

50 Double Unders

10 Toes-to-bars

20 AbMat Sit-ups

Oly lifting is:

2xCleans then 2xjerks at 60% 70%

2xcleans then 1xjerk at 80 85 90 85%

Push press 5RM; 4×5 at 90%

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