9.2.14 "Blended"

September 01, 2014

ANNOUNCEMENTS:

Lurong Challenge #3
Sign Up Monday August 11th
Early Registrations win prizes
Challenge Begins September 15th
This is a Nation Wide
8 Week Paleo and Fitness Challenge
For More Information Visit:
www.lurongliving.com/challenge

“The Great Equalizer”
Scaled and RX mixed Teams
at Ever Proven CrossFit
Dover, NH
Sunday September 7th
Sign Up Now!!!
https://everproven-crossfit.theboxhq.com/events/the-great-equalizer

wpid-20140806_191210.jpg

TODAYS WOD

Strength:
HBBS 10@60% 8@70% 6@75% 4@80%

“BLended”
AMRAP 10
6 Power Snatches (115,75)
8 OH Front Lunges (115,75)
10 Burpees Over the Bar

 

 

EXTRA CREDIT
(below is only extra credit if you need work in these areas)

CORE
4 Rounds of:
15 Med Ball GHDSU (20,15)

ENDURANCE
Choose ONE of the following sports:
(M-Tu-W)
4 Rounds
Row 1500m
Run 1200m
Airdyne Max Cals in 5 Mins
Rest 4 Minutes between rounds

OLY
Squat Snatch
5×2 @ 80% 1RM
Rest :90 Seconds

 

 

COMPETITORS

STARTING THE HATCH SQUAT PROGRAM TODAY. TUESDAY AND FRIDAY WILL BE SQUAT DAY!!!

1. Hatch Squat
HBBS 10@60% 8@70% 6@75% 4@80%

2. Squat Snatch
5×2 @ 80% 1RM
Rest :90seconds

3. “Blended”

4. Todays Core

Comments

comments

About the Author
  1. Willhuntforfood Reply

    Team rac
    Hbbs 135,155,175,215

    Blended
    Tim 3+2 Rx
    Pete 3+11, 105 snatch, 85 lunge

  2. neon joe Reply

    Hbbs 10@170 8@200 6@215 4@230. Blended4+21@95#

  3. Almen Reply

    HBBS@295
    wod- 3+10 #95

  4. Adam Reply

    3 + 20 RX

    • Adam Reply

      HBBS: 195, 230, 245, 260

Leave a Reply

*

captcha

Please enter the CAPTCHA text