Friday August 23, 2013

No 6pm class!



Deadlift
2 @ 65%
2 @ 72.5%
5 x 4 @ 77.5% 

2nd WOD of the WV CrossFit Championship

Skill Work:  Drills for lateral box jump work

For Total Reps

5 Minutes:

15 Hang Squat Clean Thrusters 75/55

12 Hang Squat Clean Thrusters 105/75

9 Hang Squat Clean Thrusters 135/95

6 Hang Squat Clean Thrusters 165/ 115

Thrusters...remaining time for max reps 195/135


40+ weights: 

75/35

95/55

115/75

135/95

165/115

 

Standards: clips must be on and first rep must be deadlifted, then begin movement from hang. All reps start from hang position. Hang power clean to thruster is legal. No front squats to press/push press/jerks permitted. Athlete loads their own bar.