Rewind

Monday Nov 12 2018


CrossFit Kids will be starting the next 8 week session on November 25th through January 16th. Please take a look at the programs tab and click on the CF Kids tab for more details. Contact Justin to get your kiddos signed up!!
Have a great Monday!
1.) Every 2 minutes for 10 minutes Power Clean & Power Jerk establishing session 1RM
Then every 2 minutes
1 Power Clean & Power Jerk @ 95%
2 Power Clean & Power Jerk @ 90%
*2.) Every 3 minutes for 15 minutes 2 Back Squat establishing session 2RM
Complete 3-5 in no more than 5 sets each
*3.) Establish session 2RM Split Jerk
*4.) Establish session 2RM Push Press
*5.) Establish session 2RM Bench Press
1.) Rewind
7 minute AMRAP
25 Double Unders
2 Muscle Ups
5 Front Squat 185/135lb
*2.) 10 minute EMOM
10 Hand Release Push-ups
1 Rope Climb
*3.) 21-15-9
Power Snatch 75/55lb
Box Overs 24/20"
*4.) 50 Back Extensions
Note: Slow and precise
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4 + 12 (45# plate step ups, 85# FS)
95# PC & J, 1 at 90, 2 at 85
4+2 MUP. FS @ 85#
Clean & jerk to 115# 110#/105#
Up to 245 PC&J
300# PC&J
Hero wod from Sunday with LK
7 + 1 DU
PC + J 285
PC+J 205#
135# DL instead of FS. MUP with purple band. PC^120#, failed PJ. 1@115#. 2@110#.
3 + 1 FS 🐢(85# FS for 2 rds then 95# for the rest)
MU progressions. PC&J ^ 120#
3 rounds. modified the MUP's.
PC & PJ up to 175#
MUP w purple band, 105#FS PJ ^ 115 (F), 1 @ 105, 2 @ 95.
4 rounds, did 3 additional front squats instead of MU. 165# PC.
4 + 1DU (mod MU)
BS to 300x2
4 +2 low MU. 105 FS. Baby steps back so don't reinjure back
2 rounds working on du. 185 # pc&j
7 + 24 double unders
235lb Power Clean & Jerk
4 rds - 30sec time cap, mup, 95#
Pc&j 115# (failed jerk at 125#)
4+8 dus, deadlifts @ 175# instead of front squats
PC&J ^135#
Hero’s within: 61:41
Attempted today’s wod...didn’t go well after doing Sundays lol
160# C&PJ • 21-15-9 snatch/box overs • 50 back extensions
4+1 fs. Fs 105#, mod mu progression. 125 power cln, missed power jerk.
6 rounds + 1 front squat
Power Clean & Power Jerk: 135, 165, 185, 205, 225, 230, 235, 240, 247# / Zeus from Sunday complete in 34:43 with 205# back squats taken from the rack and 24" box jumps.
4+2 MU progressions. #95 Fs
PC&J # 115
4+2 banded mups (50 su, 115#)
95# cln pp
4 +2 MU progressions
CJ to 130#
WOD ✅, 175# PC&J
64:01 “HEROS WITHIN”
3 rounds
165# PC & PJ / 155# FS
2 rounds + 1 MU 175# PCPJ
4 + 1Mu prog., 55#, 45#plate step ups
PC&J^ 70#