“Say I Won’t”
2016 CrossFit Games Open registration is now live at games.crossfit.com!
Team Name: Ape Nation
Online Judges course is open HERE.
Strength WOD:
Every minute on the minute for 10 minutes perform:
1 Power Clean, 2 Front Squat (Even)*
5 Burpees (Odd)
For max load
*Increase weight each time lifting is successful
Conditioning WOD:
“Ready to Run”
Run 200m
5 rounds of:
6 Handstand Push-ups
7 Box Overs (24/20″)
8 Alternating Kettlebell Snatch (53/35)
…then Run 400m
3 rounds of:
6 Handstand Push-ups
7 Box Overs (24/20″)
8 Alternating Kettlebell Snatch (53/35)
…then Run 200m
For Time
Compare to Monday, 17 February 2014
Mobility:
Barbell Shoulder Smash – 1:30/side
Barbell Biceps Smash – 1:30/side
Hip Capsule Stretch – 1:30/side
Hamstring Floss – 1:30/side
Post load, time, and experiences to comments
SWOD:
135, 145, 155, 165, 165
CWOD:
17:18
4 rds
2 rds
SWOD: worked PLU and ring dips instead of CL and FS, legs sore.
CWOD: 15:34, HSPU w/ an ab mat and towel
Swod 105 110 115 125 135
Cwod 19:40
SWOD:
88, 93, 103, 113, 113
Or something along those lines. Something tells me I didn’t do those percentages correctly.
CWOD:
19:26
Mod hspu w/ab mat & 1 towel
Courtnie, you definitely ended at 118!
SWOD: 195, 205, 220, 235, 250 (PR for Pwr Clean. Close to a muscle clean)
CWOD: 18:04 Rx
SWOD:
108, 118, 128, 138, 143
CWOD:
Stopped after the 400m run.
10:00
That was enough volume for me…. and jumping.
T.
CWod. 88, 98, 103, 108, 118
Swod. 16:01. Rx
D.
CWod. Ended at 215. 2 in drop until last round. Starfished it.
Swod. 16:12. Rx.
SWOD:
215, 235, 255, 270, 280
CWOD:
Rested during this part. Did too much yesterday.
Guatemala workout:
Tabata sessions (20 seconds on, 10 seconds off x8)
Pushups
Lunges
Situps
Planks
I had forgotten what good little workouts tabatas are!
SWOD: 120 lbs, 130 lbs, 135 lbs, 145 lbs, 155 lbs
CWOD: 16:37 Scaled
HSPUs on tire
45 lbs KBs Snatch