Warmup:
2 rounds of:
5 Squat clean and press (bar)
5 Burpees
5 Pull-ups
100m Run

Strength:
Snatch, 2-2-2-2-2-2-2, at 85-90% of your one rep max. Rest 60 seconds between sets

WOD:

2 rounds for time of:

500m Row
15 Burpees
400m Run
Rest 1 minute between rounds

Post snatch loads and WOD time to comments.

_____________________

MWOD Assignment #3:
Preparing for Olympic lifting. Read Cody Burgener’s article and watch the MWOD. Get ready to lift something heavy!

Preparing for an Olympic lifting session, Cody Burgener, CrossFit Invictus

Post results to comments.

______________________

10 minutes of flawless double unders….that’s right….1434 flawless double unders by 5-Time World Jump Rope Champion Molly Metz:


Post thoughts to comments.

Media:
Thursday WOD, September 6, 2012

5 thoughts on “Thursday WOD, September 6, 2012

  • September 6, 2012 at 3:47 am
    Permalink

    Love all of the comments of late! Keep ’em coming!

    If you make a comment and a)have posted before and b)get a message that says “your comments is awaiting moderation”, it means you used a different user name or a different email. I get an email each time I need to approve a new user, which is no big deal, but just know if you use a different user name, it may take a while before I can get to the comments and approve them all. If you consistently use the exact same user name and email, then your comments will be approved automatically.

  • September 6, 2012 at 8:35 am
    Permalink

    155# Snatch. 9:27 WOD.

  • September 6, 2012 at 9:48 am
    Permalink

    75# snatch
    23:25 – double Helen (2010 Games WOD)
    1200 m run
    63 kb
    36 pull ups
    800 m run
    42 kb swings
    24 pull ups
    400 m run
    21 kb swings
    12 pull ups

    Loved this one!!!

  • September 7, 2012 at 5:48 am
    Permalink

    125# snatch. WOD 9:55

Comments are closed.