Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
Max Snatch

WOD:
4 rounds, every minute on the minute of:
A1) 3 Weighted pull-ups with med ball (20 lb./14 lb.) + 5 strict pull-ups + 7 kipping pull-ups (unbroken)
A2) 10 Shoulder to overhead (135 lb./95 lb.)
A3) 25 Sit-ups
A4) 8 Power snatches (95 lb./65 lb.)

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High bar back position with Chad Vaughn, CrossFit

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Media:
Tuesday WOD, September 23, 2014

4 thoughts on “Tuesday WOD, September 23, 2014

  • September 23, 2014 at 5:34 pm
    Permalink

    No pr.

    🙁

  • September 24, 2014 at 10:29 am
    Permalink

    Snatch: worked up to 210. Not a PR.
    WOD: Everything unbroken except the last round of pull-ups.

  • September 24, 2014 at 12:11 pm
    Permalink

    Worked up to 185#, no PR.
    Everything unbroken until last round of pull-ups. 12 GHD/rd instead if sit-ups

  • September 24, 2014 at 2:36 pm
    Permalink

    Snatch pr!

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