March 22, 2018

Thursday 180322

11min AMRAP:
-7 Thrusters 95/65 RX+ 115/75 MRX 75/55
-6 C2B MRX Pull-Ups
**Catch = start with and at the top/start of every minute complete 3 Burpee Box Jump Overs**
-3 Burpee Box Jump Overs 24/20″ MRX 20/18

Post rounds and reps to responses.

DSC_0204

10 thoughts on “March 22, 2018”

  1. Thrusters from rack
    3-3-2-2-1-1-1 @ 45-55-65-75-85-90-95

    WOD w/55# & burpee box step up/overs
    5 rds even

    Core Dev:
    10 renegade rows 10#dbs
    20 GHD sit ups
    1 min hi plank
    1 min low plank
    40 butterfly abmat sit ups

  2. Strength: Thrusters
    3@155#
    3@175#
    2@205#
    2@225#
    1@245#
    1@265#
    1@285# (turned into a front squat only)

    WOD RX+
    6 rounds plus 7 Thrusters

  3. 15-12-9-6-4
    DB hang clean and jerks
    Strict pull-ups

    10-8-6-4-2
    Cal assault bike
    Strict toes to bar

    EMOMx10 w/Mere and Georgie:)
    DB OHS to lunge
    Handstand walk

  4. Thrusters
    3@115
    3@125
    2@135
    1@145
    1@155
    1@165(PR)

    WOD..modification of Saturday’s WOD since I won’t be there!
    2k bike
    21DL@65#
    15 DB power snatch (35#’s)
    3 strict MU’s
    2k bike
    21 hang power cleans
    15 S2O
    3 strict MU’s
    2k bike
    21WB
    15 strict HSPU
    3 strict MU’s
    time=21:27
    Bike took absolutely FOREVER!! Should have ran those 800’s! Fun 9:30 ladies class!

  5. Crossfit Liverpool

    Buy in
    3 bear crawl races

    3X
    Long jumps 50’
    Side shuffle 50’
    Box jump overs 50’
    10 calf raises

    15 min establish max box jump – 36”

    WOD 4 rounds for time
    15 box jumps (30”)
    400 m run
    (14:53)

    After party:
    3 rnds
    1 min high plank ring holds
    Max spiked hollow rocks (20, 20, 25)

    2 rnds
    10/10 Banded press
    10/10 wall ball side pass

    25 ghd sit-ups

  6. Thrusters
    3@95-3@135-2@155-2@175-1@195-1@210-1@220(f)
    WOD
    11.6/18.5
    – 93 reps
    Rd of 15s + 3 thrusters. Wouldn’t mind doing this one again.

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