11.8.13 "Levers and Pulleys

November 07, 2013

Good Luck To Sonia “Blade” Caldas!!!
She will be competing at CrossFit Southie this weekend. Saturday and Sunday!
Saturday Heats are 9:30am, 12:50pm and 2:45pm

Sonia at the Crossfit Regionals 2013!!!

Fitness

Strength
HBBS
4@75, 4@80, 4@80, 4@80%

“Levers and Pulleys”
20 Toe 2 Bars
15 OHS (115,75)
30 Chest to Bars
15 Squat Snatches (115,75)
20 Toe 2 Bars

15min Cap

Competition

Oly
!RM Snatch (full) 20min Cap

Strength
HBBS
4@75, 4@80, 4@80, 4@80%

MetCon
“Levers and Pulleys” (135,95)

Recovery
15min HS Walk/Turn Around Work

Comments

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  1. RlmenA Reply

    HBBS: 215,230,230,230
    Levers and Pullys: 13:23 #95

  2. Paginator Reply

    Super fun..! C2B had to be 3 at a time but it will come.
    T2B sweet 1st Rnd. but needed to link more on
    2nd Rnd. 12:26 (55#) for Nator.
    the gymnastics ones..!

  3. JustinCoelho Reply

    Snatch – 185# (PR)
    HBBS – 210, 230, 230, 240
    Levers/Pulleys – 10:58 (135#)
    Practice Handstand walks

    Some stone work from yesterdays WOD below!

  4. Josh.O Reply

    Competitor
    1. 180# snatch
    2. HBBS — 220,240,240,240
    3. Levers and Pulleys (135#)–12:24 (rip city)
    4. HS walks with a turn around practice for recovery

  5. CC Engine Reply

    Hbbs – 85, 95, 100, 100
    L&P – 13:18 (45#, knee to chest, r&w small bands)
    Pull ups took soooo long! OHS unb but tuff at end. & sqt snatch needs work on form!
    Great 9 a.m. at CFD & coach big sexy and a humongous crew!
    Fab!! 🙂

  6. Leo Ekbom III Reply

    HBBS 225, 235, 235, 235. Levers and Pulleys 10:34 (95)

  7. scotty to hotty Reply

    ohs & snatch 45#
    pretty new to those movements and form will be accomplished before weight
    toes to bar & chest to bar. great wod tonight. off to go support sonia tomorrow. good luck Sonia

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