7/11/13

molly

SKILL:

Snatch – 7 minutes to find a heavy single

Then 1 rep (75-85% of the heavy single) every 30 seconds for 5 minutes

WOD:

3 Rounds, 1 minute rest between each round
AMRAP in 3 minutes:
5 Thrusters (95/65)
5 Box Jumps (24/20)

5 Burpees

Don’t forget to register for the double under clinic at CrossFit Lumberton, Presented by Cyclone Speed Ropes. It’s this Sunday, the 14th. Cost is $20 per person and will include a class, and a WOD at the end. Cyclone will have ropes available for demo during class as well as ropes custom made for you available for purchase.  To register, visit cyclonespeedrope.eventbrite.com. This is a class you won’t want to miss. Class sizes are limited to 15 students with Noon and 2pm available right now, but more classes will be added as necessary. 

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8 thoughts on “7/11/13”

  1. 115# snatch. So had 120#, in a squat… I did a pass through instead.
    105 for the strength part
    Wod: 3 rounds each amrap @ 70#

  2. Snatched 115#, 5# PR!
    I bruised my knee so hard on one of my failed attempts that I didn’t do the wod. Buuuuuut I think it was worth it 🙂

    1. After coaching the 5:30 class I felt guilty for skipping the WOD, so I dropped into the last half CFB’s 6:30 class in Beaumont on my way home.
      3, 2, 3, for a total of 8 RX
      I definitely wouldn’t have gotten the last 3 without Neal yelling at me. Thanks Neal!

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