Archive for September 30, 2015

Thursday 20151001 Open Workout

Posted: September 30, 2015 by eweirick in Uncategorized

S/S/S:

Clean and Jerk Skill work to prep for Grace

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WOD:

“Grace”

For Time:

30 Clean and Jerk (135/95)

Compare to 2Nov2013. Try to beat Dan Bailey.

Video courtesy of CrossFit HQ.

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Scaling Options:

Scale weight as needed

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Xtra:

5 x 200m run

Rest = walk to 50m mark and back

OH banded mobility – 10 min work

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Wednesday 20150930 Open Workout

Posted: September 30, 2015 by eweirick in Uncategorized

S/S/S:

Prep for WOD

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WOD:

1 mile run

5 Muscle Ups

10 HSPU

20 Pistols

30 Burpees

40 Air Squats

50 Box Jumps (24/20)

60 Double Unders

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Scaling Options:

Run – row 2K

MU – 2:1 burpee to kipping pull up

HSPU – wall walks – 5 of them total

Pistols – banded or to target

BJ – 20/14

DU – 2:1 SU w/10 min DU practice AFTER WOD

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Xtra:

Row 5K

Tabata roll out, whole body x 2