CrossFit WOD:
5 Rounds for time
5 Squat Snatch (75/105) (scaled: hanging squat snatch or power snatch from the box and KB OHS)
10 Straight Leg Raises (scaled: knee raises to 90 degrees, try not to round lower back)
5 Strict HSPU (scaled: Strict Barbell Press, heavy)
Ninja WOD:
4 Rounds for Time
400 M Run
30 Stick Jumps
10 Barbell Rollouts
20 Push Press (55 or 65lbs)
Warm Up:
60 Double Unders/180 Singles
Team Stretch
3 Rounds
2 10′ Crab Walk forward and backward
10 Glute Bridge
WOD Specific Warm Up:
3×5 Snatch Balance (PVC, Barbell, Light Wt Barbell)
3×5 Squat Snatch, Leg Raises, SHSPU or Barbell Strict Press (start light and work up to workout weight)
or
200 M Run, then 3×5 Strict Jumps, Barbell Rollouts, Push Press
Times:
JMac 13:50 (55/press)
Nate 14:41 (105/press/kb ohs)
Mayra 15:09 (35/press/kb ohs)
Shaira 11:24 (85 squat clean/hspu)
Maus 12:33 (105/hspu)
Smiley 11:59 (70/hspu)
KK 12:42 (35/press/kb ohs)
Analisa 15:37 (75/press)
Alli 12:19 (35/press)
Dan 12:58 (65/press)
Sophie 14:30 (55/press)
Chiri 9:31 (75/press)
Utah 10:20 (105 /hspu)
McC 10:23 (95/hspu)
Trevor 15:03 (75/press)
Alec 12:21 (115/hspu)
Phil 15:56 (75/press)
Ruth 12:52 (35/press)
Anthony 11:28 (105/press)
Gordon 9:38 (85/press)
Bo 15:13 (65/press)
CQ 15:22 (55/press)
Tom 7:59 (75/press)
Carolyn 15:38 (25/press)
Shaleise 14:36 (20/press)
Dani 11:13 (55/press)
Ninja:
D 26:16
Des W 25:15
Jim 17:56
Allison 21:13
McC 20:00
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