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.
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.
Happy birthday Funsey!!!! I’d wish you all the best, but I bet you’re already doing it!! 🙂