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Affiliate name: MP CrossFit
Team name: Ape Nation
Conditioning:
Run 600m
15 Power Cleans (95/65)
15 Abmat Butterfly Sit-up
Run 400m
20 Shoulder to Overhead (95/65)
20 Goblet Squats (53/35)
Run 300m
25 Hand-release Push-ups
25 Box Overs (24/20″)
Run 200m
30 Weighted Walking Lunges (45/35)
30 Double Unders
For Time
(20:00 cap)
Strength:
Find complex 1-rep max
Power Snatch ⇒ Hang Squat Snatch
For Score
Flexibility:
Right Side Straddle – 1:30
Left Side Straddle – 1:30
Middle Straddle – 1:30
Right Leg Split – 1:30
Left Leg Split – 1:30
Middle Splits – 1:30
Post time, max load, and experiences to comments
That’s my boy. Hanging out with the older ladies. Just working out the perfect pick up line.
Fun Group
15:53rx
NTFS: running was not the best, so moved through the movements quickly and unbroken except HRPU 15-6-4
SWOD: just played a little at 85%
Thanks for Coaching Such’s
16:27 Rx
SWOD: FSQ 5 x 3 @ 245 lbs (72%), did Snatch work yesterday.
44” box jump just for fun
Oops, and accidentally did OH walking lunges… I’ve done that several time now. Note to all future WODmates, don’t copy what Manny is doing
21:23 rx
Did 21-18-15-12-9 calories biked and ghds after for fun
15:36
17:31 rx
Was doing well but hrpu smoked me. Gotta work on upper body strength.
SWOD: 75# complex
5 reps at 65# of squat snatch-> OHS
17:24 Mod
42/25/25
20” Box step-overs
Just for fun did another round with Christa
No SWOD. Shoulder was a little tweaked from yesterday
Practiced DU. Started at 10 -increased by 10 until fail..made it to round 7 ( 70 unbroken). Goal is !!
100
CWOD: 16:52 Rx
Lost some time because my jump rope was tangled and somehow tied in knot?
SWOD: 83# for complex (97%!!)
Took a little coaching from mike though!
Worked snatch balances –
5 reps at 35% 45% 55% 65% and 75%. Needed that!
Thanks Mike and Becky for your coaching and your help today
CWOD: 19: something 31# bar.
One of these days I’ll remember to write down my time.
Thanks Rhonda for pushing me on round two for “fun” 😉
No SWOD, letting wrist rest.
I’m up for “fun” anytime! Thanks for doing that with me.