Warm up:
2 rounds of:
10 Squats
10 Push ups
5 Pull ups
5 Hang clean press

Strength:
Touch and go squat clean thrusters: 5 reps at 135 lb./95 lb.; 4 reps at 155 lb./115 lb.; 3 reps at 165 lb./125 lb.; 2 reps at 175 lb./135 lb.; 1 rep at 185 lb./145 lb. 2 minutes rest between each set.

WOD:
“Jeremy ”

Reps 21-15-9 of
Overhead squats (95 lb./65 lb.)
Burpees

Compare to March 20. Post time to comments.

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NEW TRX and YOGA classes at CF7 start this week! TRX classes are Sunday at 4pm and Monday and Wednesday night at 7pm. Yoga classes start tomorrow at 3:30pm and 5:30 pm, as well as Thursday at 8am and 10 am. Click the link above for more information and pricing.

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a href=”http://gopractice.biz/2012/06/the-holy-grail-of-programming/?ref=nf”>The Holy Grail of Programming, Practice CrossFit
“After my 12 plus years of training and dieting humans from all walks of life, combined with watching and developing CrossFit athletes for the last five years, I can tell you this about programing with outright honesty, and 100% assurance, weather you want to believe it or not. Desire is 90% of CrossFit results, programming is 10%.”

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The origin of “fire breather” with Greg Amudson

Post thoughts to comments.

Media:
Monday WOD, June 11, 2012

5 thoughts on “Monday WOD, June 11, 2012

  • June 11, 2012 at 9:55 am
    Permalink

    Jeremy 5:59

    Hope 222 (step-up on box jumps).

  • June 11, 2012 at 1:09 pm
    Permalink

    Jeremy 8:35 RX……………………………………

  • June 11, 2012 at 2:27 pm
    Permalink

    14:12 RX Lean. Was a hard one today, maybe still gassed after Sat Hope WOD.
    Going to be hot and humid in the box this afternoon!!

  • June 11, 2012 at 4:34 pm
    Permalink

    11:02 Jeremy

    #75 OHS

    Nice WOD

  • June 11, 2012 at 9:39 pm
    Permalink

    Squat clean thrusters:
    5 x 135
    4 x 155
    3 x 165
    2 x 175
    1 x 195 PR

    Jeremy
    12:18 started RX but swathed to lighter wt on round of 15 after 4 fails.

Comments are closed.