WOD: "Nancy"-As RX in 14.10
wod in 17:40i should have scaled the overhead squats to 75 or 85..but i still had the intensity was still there.
I'm interested in CrossFit at NSA Bahrain. I've never done any CrossFit. What do I need to do?
I just got back to Bahrain and would love to find some people who crossfit still out here... anybody?
Hey Dave,03OCTSTRENGTH-Front Squat 5repSKILL WORK-Snatch complex 75% 1x1x1--(pwr snatch, 2 ohs, snatch bal)WOD-10 Box jumps 24"-20 Swings 55#-30 Push ups-400m run3 rds for time04OCTSTRENGTH-Bench press 5repSKILL WORK-Handstand hold 60secs-L sit 60secs-Kipping pull upsWOD-10 squat cleans 135#-50 GHD-8 squat cleans 135#-40 GHD-6 squat cleans 135#-30 GHD-4 squat cleans 135#-20 GHD-2 squat cleans 135#-10 GHDFor time:05OCTWOD "300" -thank Bryan for this one...-25 pull ups-50 deadlifts 135#-50 push ups-50 box jumps 24"-50 floor wipers 135# (1 count)-50 clean and press 35# (1 db, touch floor ea rep)-25 pull upsFor time:
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5 comments:
WOD: "Nancy"
-As RX in 14.10
wod in 17:40
i should have scaled the overhead squats to 75 or 85..but i still had the intensity was still there.
I'm interested in CrossFit at NSA Bahrain. I've never done any CrossFit. What do I need to do?
I just got back to Bahrain and would love to find some people who crossfit still out here... anybody?
Hey Dave,
03OCT
STRENGTH
-Front Squat 5rep
SKILL WORK
-Snatch complex 75% 1x1x1
--(pwr snatch, 2 ohs, snatch bal)
WOD
-10 Box jumps 24"
-20 Swings 55#
-30 Push ups
-400m run
3 rds for time
04OCT
STRENGTH
-Bench press 5rep
SKILL WORK
-Handstand hold 60secs
-L sit 60secs
-Kipping pull ups
WOD
-10 squat cleans 135#
-50 GHD
-8 squat cleans 135#
-40 GHD
-6 squat cleans 135#
-30 GHD
-4 squat cleans 135#
-20 GHD
-2 squat cleans 135#
-10 GHD
For time:
05OCT
WOD "300" -thank Bryan for this one...
-25 pull ups
-50 deadlifts 135#
-50 push ups
-50 box jumps 24"
-50 floor wipers 135# (1 count)
-50 clean and press 35# (1 db, touch floor ea rep)
-25 pull ups
For time:
Post a Comment