November 7, 2016

Monday 161107

2min AMRAP:
-5 Power Snatch
-200m Run
-Max Bar Facing Burpees

Rest 3 Minutes

4min AMRAP:
-10 Bar Facing Burpees
-400m Run
-Max OHS

Rest 3 Minutes

2min AMRAP:
-200m Run
-5 Bar Facing Burpees
-Max Hang Power Snatch

Rest 3 Minutes

4min AMRAP:
-400m Run
-10 Bar Facing Burpees
-Max Front Squats

Rest 3 Minutes

2 RFT:
-200m Run
-5 Bar Facing Burpees
-10 Back Squats
*Loads for all = 95/65 RX+ 115/80 MRX 75/55

Post results for each WOD to responses.

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24 thoughts on “November 7, 2016”

  1. Looking great and light on your feet Alex (hope spelled correct).
    MOD WOD Exchanged A bike and Rows for Runs, also did 95lbs for snatches but all PVC/Air Squats on all squat moves.
    1=9
    2=15
    3=8
    4=10
    5=2:58

  2. WOD w/ 75#
    1-13
    2-12
    3-16
    4-18
    5-3:54
    Good news, Connor is probably stuffing his face with cake for his B-Day today, so I expect everyone will beat his WOD times when he returns to CFJ! Haha

  3. WOD as Rx’d

    WOD #1 – 16 bar facing burpees
    WOD #2 – 25 overhead squats
    WOD #3 – 20 hang power snatch
    WOD #4 – 28 front squats
    WOD #5 – 3:38

  4. Did this one on Wed Nov 9 with only 30# as this is the first work to I’ve done
    in over a week other than a 5k run on Saturday:

    7 Burpees
    12 OHS
    9 Power Snatch
    12 Front Squats
    5:05

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