Strong work to all the athletes that competed in the 2016 CrossFit Games!
Conditioning:
2016 CrossFit Games, Master/Teen Event 3 & 4
“Feel the Berm”
600m Run
20 Burpee Box Jumps (24/18″)
4 rounds for time
(20:00 cap)
…Rest 10:00, then…
“Deuce-Deuce”
22 Toes-2-Bar
22 Clean & Jerks (95/65)
80m Sprint Down
80m Sprint Back
For Time
(4:00 cap)
Mobility:
Quad Smash – 1:30/side
Barbell Shoulder Smash – 1:30/side
Reclined Spinal Twist – 1:30/side
Post times and experiences to comments
CWOD #1:
3 rds +500m Rx
CWOD #2:
Through 17 c&j Rx
21:31, 750m row,20 squats, 20 PU, 20 squats
4:04, 31# bar, 200m row
Good WOD!
Also worked trying to kick into a handstand on the rings. I’ll keep working it. WAY harder than it looks.
Pretty sure it already looked hard!
WOD 1:
Cap at 320m into round 4 Rx
WOD 2:
Cap through 19 C&J Rx
Feel the Berm: 19:39
Deuce-Deuce: 4:12 (hit cap with 4 clean&jerks left) could not string together my T2Bs
RX
T.
Wod 1 19:15. Rx
Wod 2 3:55. Rx
D.
Wod 1. 3+350 meters.
Wod 2. 3:15. Rx. Much harder than it looked on paper.
WOD 1: 20:01 Rx
WOD 2: 3:55 Rx
Bench with Such
Capped out on feel the berm. 3
Rds plus 140 m run I think that makes my score 20:27
Got through most of the cleans. Dropped a few
Before I realized I was dropping it! Did 9 burpees for penalty.
CWOD 1: 20:10 Rx
CWOD 2: 4:04. Couldn’t connect ANY T2B tonight-killed my time.
Liked these WODs a lot!
Stayed after to work jumping MUs. Got down to the 30″ box and one 15# plate and got a bunch of successful reps. Getting better!
CWOD 1:
21:05 rx
CWOD 2:
4:08 rx
20:24 rx
4:10 rx
WOD 1: 3+350 meters
WOD 2: 3:30 Rx
POST WOD:
Bench Press: 4×8,8,6,6 @ 65/70/75/80%
Back Extension Static Hold w/ Snatch Grip BB Row: 3×12 @ 75#
SWOD, prior to class:
Hang SQ Snatch
2-reps @ 105, 125, 145, 165
Hang Power Clean
2-reps @ 145, 175, 205, 225
“Feel the Berm”
17:53 Rx
“Deuce-Deuce”
2:23 Rx
Bench Press with Boy Wonder and Such
8 @ 175, 8 @ 195, 6 @ 215, 6 @ 225
WOD 1: 3 rds + 200m
WOD 2: scaled 75# c&j
60m shy of finishing at the cap