Warm up:
2 rounds of:
200m Row
5 Burpees
5 Squats
5 Pull ups
200m Run

Strength:
7×2 Clean and jerk (only jerk on second rep), 60 seconds rest between sets

WOD:
As many rounds as possible in 12 minutes of:

7 Hang squat cleans (95 lb./65 lb.)
7 Burpees
7 Pull ups

Post clean and jerk loads and completed rounds on WOD to comments.

________________

From CrossFit Journal:

The Good Old Days of CrossFit

CrossFit and Motocross

Post thoughts to comments.

Media:
Monday WOD, October 22, 2012

8 thoughts on “Monday WOD, October 22, 2012

  • October 22, 2012 at 8:59 am
    Permalink

    Worked up to 215

    WOD – 7 Rds + 12 Reps

  • October 22, 2012 at 9:25 am
    Permalink

    185#
    7 rounds Rx

    following a 12 day layoff.

  • October 22, 2012 at 9:36 am
    Permalink

    Worked to 205# on C&J.
    WOD: 7rds, 7 squat cleans, 4 burpees RX.

  • October 22, 2012 at 2:00 pm
    Permalink

    C&J – 110#
    WOD – 7 rounds plus 16 reps

  • October 22, 2012 at 3:33 pm
    Permalink

    Clean and Jerk 110lbs
    7 rounds… Harder than I thought

  • October 22, 2012 at 5:59 pm
    Permalink

    Kyle I tried your full set and rest strategy and it worked!

    C&J 205# – 235#

    WOD: 7 rounds rx’ed!

  • October 22, 2012 at 7:45 pm
    Permalink

    115# C&J

    Metcon: 8rd + 3 Burpee

  • October 23, 2012 at 5:18 pm
    Permalink

    7 rounds + 1 rep
    Second workout if the day, kinda tired

Comments are closed.