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.
8 thoughts on “7/11/13”
1 rep every second for 5 minutes???? What kind of sadistic programming is this?
Clint, it should be 1 rep every 5 seconds.
Thanks for clearing that up Neal. That’s much better, I guess I will come workout now.
I went ahead and changed it, since you can’t hang with us just yet, Clint. Maybe next time.
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#
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 🙂
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!
150# snatch. Started out with 135# got heavy after 3. Finished with 105#. WOD 2/2/2 with front squats.