As many rounds as possible in 5 minutes of:
1 Squat Clean (155/105)
2 Squat Cleans (155/105 Unbroken)
3 Squat Cleans (155/105 Unbroken)
4 Squat Cleans (155/105 Unbroken)
5 Squat Cleans (155/105 Unbroken)
This constitutes one round, repeat this sequence as many times as possible in 5 minutes. Unbroken means reps must be touch and go, no dropping. You must release the bar between sets.
Rest 5 minutes…
As many reps in 2 minutes of:
Push Press(135/95)
3 rounds for max reps:
Rest 2 minutes between rounds.
Rest 5 minutes…
Row for 3 minutes at a 20 stroke per minute pace.
Rest for 3 minutes.
2 rounds for max distance of:
No more than 60 strokes may be used in a cycle.
Mikko Salo workout at Reebok CrossFit One – video [wmv] [mov]
Seaside Kitchen-Paleo Food-Present Day
“For a righteous man falls seven times, and rises again.” ~Proverbs 24:16
If I would have known that this is today’s WOD, I would have eaten 2 Bacon Egg and Cheese biscuits this morning and drank 2 Moca Frappe’s!!!
Cleans – 15
Push Press – 21, 21, 20
Rowing – 707, 719
Total – 1518
Eric, do you have great insight? Preparing your group for the games WOD before it is even announced.
95 lb. SQ-30, 95 lb. PP-24, 15, 14 Row-764/780 Total-1627
Squat Cleans(75lbs)- 45
Push Press(75lbs)- 78
Row- 1188m
Total- 1311
Squat Cleans – 75lbs 2 full rounds +3 =33
Push Press – 65lbs 20, 15, 13 = 48
Rows – 570/578 = 1148
total = 1229
SC – 30 (105 lbs x 15, 95 lbs x 15)
PP – 62 (95 lbs)
Row – 1281 M
Total – 1373
SC – 30 (45 lbs)
PP – 30 (60 lbs
Row – 1080 m
Total – 1140
Squat Clean- 1 Full +12=27
Push Press- 28,25,27
Row- 795, 805
Total: 1,707
Toal1600 rxd row 758 756 cleans 25 push press 22 20 19
Squat Cleans: 2 full rounds = 30 (65lbs)
Push Press: 23,19,20 = 62 (55lbs)
Row: 570,598 = 1168
TOTAL: 1260
push press 32/24/24; Row 667/705; squat cleans 95lbs 2 full + 2 ( 32) = 1484
Cleans-2 full + 12=42/PP 25/23/26=74/Row 861+839=(1700) Total 1816
Cleans (75 lbs) 2 full+5 = 35
PP (65 lbs) 20/20/17 = 57
Row 611/607 = 1218
Total = 1310
Cleans-1 full+10=25
PP-15/15/11=41
Row-579/589=1168
Total=1234