Friday, June 28, 2019

“A CrossFitter’s Climb” by DB
3min AMRAP:
-7 Hang Power Snatch 115/75 RX+135/95 MRX 95/65
-7 T2B
Rest 2min / Add Wt
3min AMRAP:
-7 S2O 135/95 RX+155/105 MRX 115/75
-14 Air Squats 
Rest 2min / Add Wt
3min AMRAP:
-7 Hang Power Clean RX+185/125 155/105 MRX 115/75  
-7 Barbell Push-Ups
Rest 2min / Add Wt
6min AMRAP
-7 Deads 225/155 RX+275/185 MRX 185/125 
-7 Barbell Push-Ups
-7 WallBall Sit-ups 20/14lbs MRX 14/10lbs 
-14 Air Squats

16 thoughts on “Friday, June 28, 2019”

  1. 1st WOD @ 85# – 3 rounds (42 Reps)
    2nd WOD @ 105# – 4 rounds plus 3 S2O (59 reps)
    3rd WOD @ 125# – 3 rounds plus 1 HPC (43 reps)
    4th WOD @175# and 14# WB GHD Sit ups – 3 rounds plus 7 barbell push ups (119 reps)

    Total = 263 repsb

    Fun WOD. Good job 6:00. TGIF!!! Bring a friend tomorrow.

  2. 1: w/55# & GHDs = 3 rds + 4 snatch (46 reps)
    2: MRx = 3 rds (63 reps)
    3: MRx = 3 rds (42 reps)
    4: MRx = 3 rds + 4 DL (109 reps)
    Total 260 reps

  3. Just so Branson doesn’t think I’ve been lazy this week.
    Wed:
    2 position pause Power pulls 3@135-185-205-225-225/235
    Speed Chain Bench 2×3@155, 4×3@185
    DB Row, BB Shrugs, Waiters Walk
    Marching sled drag 14x100yd
    Thurs:
    PC+SC+2 FS 155-185-195-215-215-225
    Chain Tempo Squat 4:1:0
    3@205-245-255, 2@275-275-295
    Vert Jumps, good morning, Single leg DB RDL, Rev Hyper
    Fri:
    WOD rx wt
    Treated each amrap as a 3RFT
    WOD 1- 2:12, WOD 2- 2:19, WOD 3-1:34, WOD 4-4:14

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