Strength:
Find a 1-rep max for the following complex:
Squat Snatch to 2 Overhead Squats
For max load
Conditioning:
Run 200m
20 Kettlebell Swings (53/35)
10 Ring Dips
20 Wall-Ball Shots (20/14) @ 10′
4 rounds for time
(20:00 cap)
Flexibility/yoga poses:
Thread the Needle – 1:30/side
Twisted Monkey – 1:30/side
Pigeon – 1:30/side
Reclined Spinal Twist – 1:30/side
Post max load, time, and experiences to comments
2 mile run before class
SWOD: 75#, 88% of my snatch
CWOD: 21:15 mod ring dips w/ red band, hit the cap but went ahead and finished
Also, what’s happening in this picture? Is my leg broken?
You were rockin in the pain cave at this point. It’s a no judgement zone.
Sarah and I participated in the Colby Cures Crossfit 5k. It was a great event. Very challenging.
5k with 4 wod stations of 50 PU, 70 burpees, 200 air squats, and a 100m tire push on a hill.
The tire push was one of the worst things I’ve ever done. I was in my darkest pain cave. Finished in 44:08 Rx for first place and brought home a sweet jump box!