Monday, 04 December 2017

 

Conditioning:

2017 CrossFit Liftoff WOD 3

Complete as many rounds and reps as possible in 12 minutes of:

25 Pull-ups

50 Calories Rowed

100 Overhead Squats (45)

50 Box Jumps (24/20″)

25 Pull-ups

 

For Score

 

Strength:

Make up a missed 1-RM

Shoulder Press, Hang Power Clean, or Front Squat

 

Flexibility/Mobility:

Eye of the Needle – 1:30/side

Reclined Spinal Twist – 1:30/side

Hip Capsule – 1:30/side

Overhead Distraction – 1:30/side

 

 

Post score, lift and load, and experiences to comments

Comments

  1. CWOD: 175 reps Rx
    SWOD: SP 71#, not an all time PR but still 8# more than last time so I’m happy with that!
    Busy and fun 0530 class today!

  2. schumer says:

    CWOD
    through 7 box jumps Rx

    SWOD
    HOC 1RM
    165#

  3. RhondaMomma says:

    CWOD
    Completed WOD in 21:01
    22# OHS
    185 reps @ 12 MIN CAP

    100 OHS…yuck!
    Good luck to all of you in the “Lift Off”!

  4. darrenandtara says:

    CWOD. 199rx
    Swod. Front squat 280#. 5# PR. Dropped warm up reps to compensate for CWOD and worked out well. Felt good.

  5. CWOD: 171 Rx. Did 96 OHS at cap. Still can’t feel my legs.
    SWOD: not a chance

  6. 176 Rx

  7. Mr. Such says:

    2017 CrossFit Liftoff Event 3: 12 min AMRAP

    213 Rx

  8. Muffin Man says:

    205 Rx

  9. CWOD 160 rx
    SWOD worked fsq thru 78% or 175#, quads were pretty tight so decided to stop there

  10. 2017 CrossFit Liftoff Event 3

    204 Rx

  11. Bradley says:

    Court
    153rx
    95# SP. tied the board. 5# down from lifetime pr

  12. White Ape says:

    259 Reps Rx
    (1 round +9 plu)

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