12
Nov
On the First WOD Announcement of the Franniversary…
The First WOD to be announced of the Fran-niversary is:
Elite Division
AMRAP 5
9 Thruster 95/65
9 Pullups
15 Thruster
15 Pullups
21 Thruster
21 Pullups
27 Thruster
27 Pullups
33 Thruster
33 Pullups…
Keep going up by 6
Open Division
9 Thruster 75/45
9 Kettlebell Swings 53/35
15 Thruster
15 Kettlebell Swings
21 Thruster
21 Kettlebell Swings
27 Thruster
27 Kettlebell Swings
33 Thruster
33 Kettlebell Swings
Keep going up by 6
Standards videos will be coming soon.
1 rule on the KB swings – the KB must be taken to a full overhead position, what is ed arms extended (locked out), pharmacy KB straight up – the CrossFit Games standard.
healing
pushups and squats. He is off again to HALO training – Be careful Jonathan! ” width=”300″ height=”300″ /> Here today …gone tomorrow…Coach Jonathan stopped by for a few pull-ups, pushups and squats. He is off again to HALO training – Be careful Jonathan!Workout of the Day
Strength/Skill
Back Squat, Heavy Set of 3
Week 7 of 8
Take 8-9 sets to work up to your heavy set of 3. Go up by 5-10#. Things should be getting emotional.
Conditioning
AMRAP 9
15 Squat Cleans 95/65
15 Squat Clean 135/95
As many Squat Cleans in remaining time 185/115