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WOD Archive for August 2016

August 3, 2016

Find a 1RM snatch

 

Metcon

Open wod

10:00 ladder

3 clean and jerks 135/95

3 T2B

6 clean and jerks

6 T2B

9

9

And on

 

CrossFit Lite

10:00 AMRAP of 

2 C&J

2 Burpees

Then 4 of each, 6 of each and so on

Then 1 mile run

Then "Annie"

August 2, 2016

Strength 

Find a 3RM thruster

 

Metcon

10 thrusters 115/80

400m run

8 thrusters 135/95

400m run

6 thrusters 155/105

400m run

4 thrusters 185/125

400m run

2 thrusters 225/135

 

CrossFit Lite

5 rounds of 

20 Snatches

20 Burpees

20 Step ups w/KB

20 Sit-ups 

August 1, 2016

Warm-up
3:00 Banded glute activation
Then
Steady 6 Minute AMRAP
100m run
5 Strict Pull Ups

 

Strength 

Find a 1RM OHS

 

Metcon

2011 Games “Rope-Clean”

For Time:

5 Rope Climbs

5 Clean and Jerk 145/115lbs

4 Rope Climbs

4 Clean and Jerk 165/125lbs

3 Rope Climbs

3 Clean and Jerk 185/135lbs

2 Rope Climbs

2 Clean and Jerk 205/145lbs

1 Rope Climb

1 Clean and Jerk 225/155lbs

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