CrossFit East Bay WOD @ GWPC 101001
Ed Rockowitz of Ahh Massage is the only body-worker recommended by CrossFit East Bay.
WOD 101001
A: 21-15-9
Pull-up
Push-Up
B: Olympic Total:
Best of 3 Attempts Snatch
Best of 3 Attempts Clean & Jerk
Post time for part A and total for part B to comments.
Mobility WOD
Some of you have been asking, "when do we get to work on the shoulders?" Well, today is your day!. This should feel really good after all those pull-ups, push-ups and Oly lifts. Watch the video and learn from K-Star and Boz. I figure it'll be best to do these outside, either against the railing by the driveway or using the chain-link fence. Do 2 minutes with the wide grip, 2 minutes with a medium grip, and 2 minutes with a close grip.
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Damn. I've got a soar throat but this looks like a great A/B WOD, especially part B.
Ed is da bomb!!!! THE BEST.
Bench press:
5 x 94lbs
3 x 106lbs
7 x 118lbs
Predictor = 146lbs
Metcon: 4:25
Snatch: 75-80-85(F)
C&J: 105-110(PR!)-115(PR!!)
Total = 195lbs
A: 2:36
B:
snatch: 170# - PR (but no pretty one to look at...)
C&J: 190#
A)2:58 rx
B) dnf
A: 4:16
B: Olympic Total = 290
Snatch 105-115 PR (Failed on 120#)
C&J: 155-165-175 PR
A: 4:55
B: Total 250#...
Snatch 105# PR (did 115# but pressed the last couple inches), C&J 145# (felt tired from and still reveling in my 180# C&J earlier in the week).