9.8.14 "The Taj 13.1"

September 07, 2014

ANNOUNCEMENTS:

PALEO POTLUCK @ PAM’S HOUSE
CrossFit Dartmouth will be hosting a Paleo Potluck at Pams House in Dartmouth
Saturday September 13th
More Information to Follow

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

 

image

 

TODAYS WOD

STRENGTH
10 Minutes to establish:
1 RM Power Clean + Push Jerk

“The Taj 13.1”
15-10-5
Power Clean and Jerk (135,95)
Chest 2 Bar Pull ups

Scaling for Chest 2 Bars Today are Strict Pull ups.

 

 

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

CORE
4×20
Wallball Situps (20,14)
-perform a situp near the wall and throw the ball off the wall as high as possible each rep

ENDURANCE
Choose ONE of the following sports:
(M-Tu-W)
3 rounds
1 Mile Run
200m Row
7 Minute max Cals Airdyne
Rest 5 Minutes between Rounds

OLY
7 sets of
3 Split Jerks @50-60% Fast
Rest :60 seconds

 

 

COMPETITORS

1. Barbell Gymnastics
EMOM 10
Even 2 Split Jerks @ 70%
Odd 3-5 Muscle Ups

2. METCON
“Taj 13.1”

3. Today’s Endurance.
Run or Row – choose your weakness

Comments

comments

About the Author
  1. Willhuntforfood Reply

    Team rac
    Jerk warm up 5-4-3-2-1
    Taj
    Andy 8:38 Rx
    Tim 8:03 Rx
    Pete 10:46 Rx

    • Willhuntforfood Reply

      Cash out
      Team 2500 row
      Pete-Tim 8:58

  2. Almen Reply

    Strength- 195,
    Wod – 9:44 #135 Strict Pull ups

  3. neon joe Reply

    195# the Taj 6:55

Leave a Reply

*

captcha

Please enter the CAPTCHA text