WOD 100827

5 rounds for time:

Run 400 meters
15 OHS 95/65
15 burpees

Post time to comments.

Noon -

Bench Press Instruction at GWPC - upstairs

As many of you know, CrossFit (.com) and CFEB programming is on a 3-on 1-off schedule. For those of you who train on a regular basis, use this day to:

- Rest
- Make up a missed WOD
- Work on a skill
- Break a record

Beginners

5 rounds

Run Grainger loop
15 Kettlebell swings (any)
15 Burpees

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Advanced/Intermediate/Regulars:

2-2-2-2-2-2-2 of the complex: 1 Squat Clean, 1 Front Squat, 2 Power Jerk

Do each rep as quickly and explosively as you can with excellent form. Focus on getting under the bar as fast as possible for all 7 sets. Rest at least one minute between sets.

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Otherwise work on a skill, or make up a workout, as above.

Interesting discussion about this picture (working out with weights 30 weeks pregnanant) over at .com

WOD 100823

A: Work up to a 1RM in the Snatch Grip Deadlift.

B: Perform as many reps as possible of Snatch Grip Deadlift @ 80% of 1RM

C: 30 Deadlift 135/95
15 Squat Clean 135/95
20 Deadlift 135/95
10 Squat Clean 135/95
10 Deadlift 135/95
5 Squat Clean 135/95

scaling:

95/65 - L4
115/75 - L3
135/95 - "Rx"
155/105 -L1

12 minute limit.