8/1/14

*RESERVE YOUR SPOT TODAY’S CLASS

Work up to a 1 Rep Max Squat Clean & Jerk

Then…….

Black/Blue/Grey WODs

For Time:

8 Deadlifts (155/115) (115/75) (75/45) (45/35)
7 Cleans (155/115) (115/75) (75/45) (45/35)
6 Snatches (155/115) (115/75) (75/45) (45/35)
8 Pull-Ups (Pull-Ups) (Pull-Ups) (with Bands)
7 Chest-to-Bar Pull-Ups (C2B PU’s) (Pull-Ups) (with Bands)
6 Bar Muscle Ups (C2B PU’s) (Pull-Ups) (with Bands)
6 Deadlifts (155/115) (115/75) (75/45) (45/35)
5 Cleans (155/115) (115/75) (75/45) (45/35)
4 Snatches (155/115) (115/75) (75/45) (45/35)
6 Pull-Ups (Pull-Ups) (Pull-Ups) (with Bands)
5 Chest-to-Bar Pull-Ups (C2B PU’s) (Pull-Ups) (with Bands)
4 Bar Muscle Ups (C2B PU’s) (Pull-Ups) (with Bands)
4 Deadlifts (155/115) (115/75) (75/45) (45/35)
3 Cleans (155/115) (115/75) (75/45) (45/35)
2 Snatches (155/115) (115/75) (75/45) (45/35)
4 Pull-Ups (Pull-Ups) (Pull-Ups) (with Bands)
3 Chest-to-Bar Pull-Ups (C2B PU’s) (Pull-Ups) (with Bands)
2 Bar Muscle Ups (C2B PU’s) (Pull-Ups) (with Bands)

August “COOL” Board

***Make some goals for yourself for August

This entry was posted in Videos, WOD. Bookmark the permalink.

4 Responses to 8/1/14

  1. Abbie says:

    In Lake of the Ozarks so tried Crossfit Osage Beach this morning. Great, welcoming community! But, 515 is still far above and beyond 🙂

    Our WOD-
    Strength: EMOM 3 reps front squat for 5 sets- 125#
    Metcon: EMOM 4 OHS (95/65), 4 bar-facing burpees (Rx’d)

    I will say that I wished the Metcon was an AMRAP, would’ve made it more challenging, I think. But still a good workout!

  2. Wes says:

    Squat clean/jerk. Got 205#. Tried 225#, got a PR on the squat clean, but couldn’t get the jerk part. Frustrated on that. Next time.

  3. Meghan says:

    Clean and jerk 145#

    Metcon 105# and 95# for the snatches (bad math and should have just picked one weight, oh well)

    13:33

Leave a Reply

Your email address will not be published. Required fields are marked *