Hear No Evil

Saturday Sep 8 2018


Please join us this morning for our weekly community workout at 8:15am. Everyone is welcome to come and sweat a little bit with CrossFit Green Bay. 
Happy Saturday!
1.) 7 minute AMRAP 3 Position Clean + 1 Jerk
Note: Establish load warming up and use same load for entire AMRAP 
2.) Hear No Evil ☠️
200m Run
30 Front Squat 95/65lb
200m Run
20 Front Squat 95/65lb
200m Run
10 Front Squat 95/65lb
200m Run 
*3.) 5 Rounds 
12 GHD Sit-ups 
20 4 count Flutter Kicks
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Did it at 55#, cleans at 85-forgot how many rounds
Clean complex @85# 9 rounds
10:06 Mods bike PP,
8 rnds @115
8 rds + 1 clean @ 75#, community wod
12 rounds 3x1 clean jerk 65#. Must've gone too light and/or my 1 RM is weak
8 clean/jerk complexes at 70#
At home 9/16
Barbell
12 @ 70# clean & jerk complex
95# Clean Complex. No jerk. 8:15 WOD. GHD/Flutter w Jimbo! Mob.
UB front squats / 1.) 135 WU, 165 WU, 185 WU, 205 for a 7 minute EMOM / Snatch: 115 WU, 135 WU, 165 WU, EMOM10 @ 185 / 3x8 Glute Ham Raise while holding a 15# plate / *3.) complete in 10:00 with strict GHD sit-ups.
10+hhc@75/8:36rx
8:51, 7rds amrap @ 115
95# across the board
8 rds @ 115#