January 7, 2017

Saturday 170107

6min AMRAP:
-5 Power Cleans 125/85 RX+ 145/105 55+ 105/70
-6 S2O 125/85 RX+ 145/105 55+ 105/70
-7 Barbell Push-Up Over Bar Burpee
Rest 3min
4min AMRAP:
-3 Barbell Push-Up Over Bar Burpee
-4 Hang Power Cleans
-5 S2O
Rest 2min
2min AMRAP:
-2 Power Cleans
-3 S2O
-2 Barbell Push-Up Over Bar Burpee

*Barbell Push-up Over Bar Burpee = push up on barbel to feet to bar and jump over, repeat

Post rounds and reps to responses.

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11 thoughts on “January 7, 2017”

  1. Daniella is Dominating those Wallballs!!! Way to stay consistent and crush the programming.

    Oh yea it is GameDay for CFJ at KO in the OK! Get after it today, go hard yet smart, enjoy your ability to CrossFit competitively, and most of all enjoy yourself! Good luck and may you be blessed with strength and amazing work capacity.

  2. Push press to split jerk
    5 to 1 w/ 115; 4 to 1 w/ 135; 3 to 1 w/ 155; 2 to 1 w/ 175; 1 to 1 w/ 205
    *
    WOD as rx’d (125#)
    1st AMRAP: 4 rounds + 2 S2O
    2nd AMRAP: 4 rounds + 3 barbell push-up burpees
    3rd AMRAP: 5 rounds
    *
    Have fun and do your best today CFJ teams!!

  3. Strength
    5/1 55
    4/1 65
    3/1 75
    2/1 80
    1/1 85

    WOD@70#
    6 min AMRAP
    3+6 S2O <—round 1 did HPC !
    4 min AMRAP
    3+2 HPC
    2 minAMRAP
    3+2PC

  4. Good luck KO’ers!!
    Garage wod
    5 rds
    2 min tabata bike, cals 28-29-30-28-27
    :45 max burpee squat clean complex with 75#
    5-6-5-5-5
    :45 max V ups
    22-20-19-19-18
    ( :15 to rotate between)

  5. Haaaay girrrrl 🙂

    Biggest observation of the day for me: CFJ athletes look like they know what they’re doing when they snatch. Many other athletes don’t. Great coaching!

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