WOD 11 04 14

A. 12 Rds @ easy pace: (DB/KB is preferred over barbell)

Run 100m* / Row 150m.  Keep this portion to about 1 minute total per round.

Rds 1-4: 1 set of 6 Strict Press

Rds 5-8: 1 set of 5 PP

Rds 9-12: 1 set of 5 PJ

Load should gradually increase through all 12 rounds.

 

B: (If you have good technique) Work to a heavy set of 5 u/b floating Power Clean & Jerks (no reset) OR

B: Hang Squat Clean 5×2.  Focus on elbows.

 

C (P): 4 Rds: 30 DU + 1 set MU.  Score is total MU.

C (F): 4 Rds: 15 Air Squats + 10 Dips.  Score is time.

 

*100m ~ 6 total gym lengths.  Scale length as needed to hit time domain.

**Floating means not touching the ground but below the knee.  “No reset” denotes that the clean is received directly into the dip of the PP/PJ.  No Reset is for those who have very good technique.

Triangle Invitational Recap

CrossFit RTP just turned three!  Join us for our three year anniversary celebration this Saturday!

 

Happy belated birthday to Megan, and a happy birthday to Sarah “Dunsey”!

Post times, loads, and comments.

 

Firstteammeeting

11 04 14
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One thought on “11 04 14

  • 11 04 2014 at 12:31 pm
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    Happy birthday Funsey!!!! I’d wish you all the best, but I bet you’re already doing it!! 🙂

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