Monday 4.15.13

For time:

10 Shoulder Presses (115/80)
15 Overhead Squats (115/80)
20 Push Presses (115/80)
25 Front Squats (115/80)
30 Push Jerks (115/80)
35 Back Squats (115/80)

Strength: Hang Squat Clean + Squat Clean + Front Squat (work to heavy single in 15 minutes)

Regional Athlete/Rx’d +

1) For time:

With a 6 minute continuously running clock complete:

1000 M Row
Max rep Wall Balls (20/14) in time remaining

Compare to 9.25.12

2) Every minute on the minute for 7 minutes complete:

10 Chest to Bar Pull Ups (butterfly) or 6 Weighted Pull Ups

Get Your Tickets To Regionals!!!!!

Oly Analysis: Chad Vaughn Snatch with Chad Vaughn

One More Rep-CrossFit 204

“You don’t concentrate on risks. You concentrate on results.  No risk is too great to prevent the necessary job from getting done.”~Chuck Yeager

31 Replies to “Monday 4.15.13”

  1. Compared to 4-5-13 WOD “DT” DL 95 HC/PJ 55 Time 12:08 (Rx was 105)

    CFP 65lbs Time 10:27 lighter on DL, heavier on HC/PJ by 10lbs

  2. SWOD 145
    WOD forgot to look, finished between Joel M. and Frank. Hope they post.
    Feeling the week of fried seafood, baskin robins, and general laziness.

  3. BS 185/205/225/245/265 5 rep sets

    Injured reserve WOD
    5 reps. 205 BS
    10 reps GHD sit-ups
    8 rounds
    8:47

    1k rows 4:05/4:01

    I gotta get well quick or he may kill me!

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