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http://games.crossfit.com/article/golden-workout-rejected

 

WOD 03 19 13

A. EMOM 14 min:

Even: 1 set of Def. Pushups (45×2 at hands, feet).  To scale, keep deficit at hands but keep knees at ground level.

Odd: 1 set of Strict Pullups (no frog kicks).  If strict pullups is between 3-7, use strict chins.  If strict pullups < 3, perform 2 negatives per coach’s recommendation.

The goal here is to maximize total reps within the 14 minutes.  Do not go to failure during the set.  Keep track of reps each round.  Your score has two parts: total pushups and total pullups

B. 6 Rounds (tabata) for reps.  20 sec on, 10 sec rest.  Repeat a total of 6 times per movement (3 min) and move onto the next movement.  People may start at different movements to optimize equipment usage.

Hang Power Snatches (95/65)

Slamball (30/20)

Burpees

Post times, loads, and comments.

M1 13.1 Lockout

 
03 19 13
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4 thoughts on “03 19 13

  • 03 19 2013 at 10:46 am
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    If anyone is interested in competing in a crossfit competition soon, there is one in myrtl beach on 4/20-4/21. It is a partner competition and there are the following divisions. There are Rxd and Scaled versions of each of these divisions.

    Male/male team
    Male/female team
    Female/female team

    Our own D$ and Ashley “All Day” will be competing! If you’re itching to get your feet wet in competition, do it!

  • 03 19 2013 at 6:29 pm
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    Best moment today was when Phil said I got Tina Turner out of my system, and Dorian said You never get Tina Turner out of your system!

    • 03 19 2013 at 9:48 pm
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      Now why would Phil say something silly like that?

      • 03 19 2013 at 10:00 pm
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        My thoughts exactly!

Comments are closed.