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

Strength:
3 rep power clean max, touch and go or drop after each rep

WOD:
3 minutes max reps Kettlebell swings (53 lb./35 lb.)
1 minute max Bar muscle-ups
Rest 1 minute
3 minutes max rep Push-ups
1 min max Double-unders
Rest 1 minute
3 minute max rep Pull-ups
1 minute Wall balls

Post loads and reps to comments.

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“A 25 year old athlete working out 3 days per week improves at a similar rate to a 45 year old athlete working out 5 days per week.”

main_pic_one4 How does age affect improvement in CrossFit, Beyond the Whiteboard

Post thoughts to comments.

Media:
Monday WOD, February 9, 2015

6 thoughts on “Monday WOD, February 9, 2015

  • February 9, 2015 at 5:48 pm
    Permalink

    120 lbs- 196 RX but we went one min short on pull ups!! That’s Laurie fault

  • February 9, 2015 at 6:59 pm
    Permalink

    205#

    247 rx

    Double understand are key but getting better.

  • February 9, 2015 at 7:00 pm
    Permalink

    225#

    244 reps

  • February 9, 2015 at 8:48 pm
    Permalink

    Outlaw barbell: 5 min emom 5 rep snatch t&g 95-155#
    ME t&g reps: 125# 11 reps

    CF7: 301…would change strategy next time. Good grip test

  • February 10, 2015 at 12:36 am
    Permalink

    PC 3 rep max T&G – 225#

    LeanFit:
    3 min max reps on everything (added WB to the end):
    KBS – 66
    Push-ups – 82
    DU – 163
    Pullups – 54
    Burpees – 37
    Row Cals – 53
    Wallballs: 61

    516 reps

  • February 10, 2015 at 11:43 am
    Permalink

    Also, 270 KBS (1300 total this month)

Comments are closed.