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Thirteen Point Four

by Andrew B

cgo-16point2_0035Len S

Toes-to-bar are one of those high-skill movements that are super simple but can be difficult to execute during demand.


CrossFit WOD for Monday 12/12

board press 5x5x70

as many reps as possible in 7 minutes:
3 shoulder-to-overhead, 61/45kg
3 toes-to-bar
6 shoulder-to-overhead, 61/45kg
6 toes-to-bar
9 shoulder-to-overhead, 61/45kg
9 toes-to-bar
12 shoulder-to-overhead, 61/43kg
12 toes-to-bar
15 shoulder-to-overhead, 61/43kg
15 toes-to-bar
etc.

Performance 75/52kg, Fitness 43/29kg. Post score to whiteboard.


Barbell Club WOD

clean & jerk
front squat
front lunge
accessories: HSPU, back extensions


Kettlebell S&C WOD

GFE

Skill work. Cleans and see-saw presses

Strength Day 10:
19 heavy swings per minute for 10 minutes


ARTICLES

+ Winters, Johnson, Batchelor, Langtor, Sasser Sweep Gold American Open Championships Video Highlights – USA Weightlifting

Broad Jump / Track Triplet

by Andrew B

Two champs tho #amatao2016

A video posted by Andrew Bueno (@kneesout) on

After celebrating Ann-Marie’s accomplishments through some theme parks we’ll have a full recap of the events!


CrossFit WOD for Saturday 12/10

max broad jump in 7 minutes, then

TRACK TRIPLET

3 rounds for time:
8 alternating split snatches
7 bar mu
400m run

Post time to whiteboard.


ARTICLES

+ USAW American Open 2016 Results Page – USA Weightlifting