01/04/2017

Snatch (6×3 @70-75% of 1RM)

Complete a set Every 1:45

Snatch Pull (3×3 @80%)

Panda Pulls
https://www.youtube.com/watch?v=Lny5dF4z228

Josh (Time)

21 Overhead Squats, 95#
42 Pull-ups
15 Overhead Squats, 95#
30 Pull-ups
9 Overhead Squats, 95#
18 Pull-ups
In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
To learn more about Josh click here

12/30/2016

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#

Posted in WOD

12/24/2016 – 12 Days of Christmas

Metcon (Time)

1 Clean & Jerk @ 225/155#
2 Deadlift @ 225/155
3 HSPU
4 Box Jumps (30/24)
5 Hang Squat Snatch @ 115/75#
6 Bar Facing Burpees
7 Push Press @ 115/75#
8 T2B
9 Wall Ball 20/14#
10 Lunges
11 C2B Pullups
12 Front Squats @ 225/155#
* Do the movements like the song. 1 C&J. 2 DL, 1 C&J. 3 HSPU, 2 DL, 1 C&J…

Posted in WOD