Friday 111216
WOD 111216
Warm up for 15 minutes, as follows:
-Run 400 meters
-Range of motion
-10 Squat-Hip-Forward Bend
-20 Push-Up
-20 Burpee
Then:
Max Effort
Bench Press 60% of 1RMx3
Bench Press 10-10-10 or more , 15 minute limit @ 70% of 1RM
Timed Effort
AMPAP in 15 minutes
10 Clean 95/65
10 Jerk 95/65
25 Push-Ups
Rest precisely 10 minutes between efforts.
CrossFit Games Open 2012 Athletes:
Max Rep Knees-to-elbows without coming off of the bar at any time during the day.
Post load in part A and push-ups in part B to comments.
Categories
WOD0 TrackBacks
Listed below are links to blogs that reference this entry: Friday 111216.
TrackBack URL for this entry: http://www.crossfiteastbay.com/mt/mt-tb.cgi/2313
2 Comments
Leave a comment
Links
CrossFit FAQ
CrossFit East Bay Family Tree
Ancestors
CrossFit HQ
CrossFit Black Box NYC
CrossFit Virtuosity
CrossFit Oakland
Decendents
CrossFit Nittany
CrossFit Mariner Square
CrossFit True Blue (Grenada)
CoCo CrossFit (DRG)
Friends
Sweatin & Snackin (Ynez)
Recommended Products:
3 Presses EMOTM for 7min: 65-70-75-80(2)-75(2)-75-75(2)lbs
5 rounds:
10 ball slams 15lbs
10 burpees
10 v-ups
7:11
1) DB bench, R arm only: 45#, 10-10-10
2) metcon, R arm only (44# KB) and v-ups: 5 rds + 5 jerks