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

Strength:
Every two minutes on the minute for 20 minutes, complete: 1 Power Clean + 2 Front Squats + 1 Split Jerk (70-80% 1RM)

WOD:
3 rounds of:
10 Clean & Jerks (135 lb./95 lb., touch and go)
Rest 2 minutes between sets

Rest 5 minutes, then complete 3x400m Run with 90 seconds rest between each run

Post loads to comments.
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How to kick ass as a master’s athlete, Outside Magazine

A New Scoring System for CrossFit: Scaled, Rx, and…ALJ?!?, Tabata Times

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Media:
Monday WOD, September 16, 2013

3 thoughts on “Monday WOD, September 16, 2013

  • September 16, 2013 at 4:17 pm
    Permalink

    Leanfit : 65 lbs C&J 20:30 great WOD

  • September 16, 2013 at 8:48 pm
    Permalink

    205/ unbroken RX 1:12, 1:17, 1:10

  • September 16, 2013 at 8:59 pm
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    165# unbroken
    Lost track of times but first one was 1:19 and last one was 1:29. It was hot and I was DUN!

    When is the cooler weather coming?

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