Warm up:
10 Squats
5 Burpees
5 Pull-ups

Gymnastics/Skill:
Max L sit
Be sure to watch the video below!

Strength:
Work to a heavy power snatch

WOD:
Max number of sit ups in 2 minutes
Max number of Kettlebell swings in 4 minutes (53 lb./35 lb.)

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L-Sit variations, from CrossFit Journal

Elite Bobsledder goes CrossFit, from CrossFit Journal

Squared gets some CF Tour air time….

Post thoughts to comments.

Media:
Wednesday WOD, April 11, 2012

8 thoughts on “Wednesday WOD, April 11, 2012

  • April 11, 2012 at 6:43 am
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    85lbs. Power snatch PR
    168 reps. 75, 76, 17

  • April 11, 2012 at 8:40 am
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    West makes an appearance in the Tour video at 3:06

  • April 11, 2012 at 2:10 pm
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    165 lbs
    187 Reps – 79; 90; 18

  • April 11, 2012 at 5:27 pm
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    #135 easy, failed #155 (frustrating progress)
    186 reps (2pood kb for 2 min)

  • April 11, 2012 at 5:31 pm
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    155#

    179 reps. I tried slowing up at the end to let Nick catch this old fat bastard, but alas, he just didn’t have the heart . . . .

  • April 11, 2012 at 5:47 pm
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    175 # PR
    Rested in b/w situps and kb so I got DQ’d and sent to timeout.

  • April 11, 2012 at 6:04 pm
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    200.

    I jacked up the timing as well. Did GHDs, 2 pood and 25 lb pulls.

  • April 12, 2012 at 7:01 am
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    85# PR on snatch
    175 total
    80, 83, 12 sit ups, KB-1 pood, PU’s

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