Car decals are in!
Strength:
Split Jerks
3-3-3-3-3*
For max load & quality of getting under the bar
*Connect the reps. Make the transition from lowering the bar, to going into your next rep simultaneous and smooth. Working on getting under the bar quickly. Receiving the bar locked out overhead.
Conditioning:
Complete as many rounds and reps as possible in 4 minutes of:
10 Wall-Balls (20/14) @ (12/11′)
20 Double Unders
…rest 2 minutes, then…
Complete as many rounds and reps as possible in 4 minutes of:
10 Calories Rowed
20 Sit-ups
…rest 2 minutes, then…
Complete as many rounds and reps as possible in 4 minutes of:
10 Kettlebell Swings (72/53)
20m Burpee Broad Jumps*
For Score
*Each meter covered is worth one rep
Flexibility:
20 PVC Passovers
T-spine mobility – 2:00
10 Skin-the-Cats
Hip Capsule – 1:30/side
Post load, scores, and experiences to comments
Love the decals! I was just thinking the other day that we needed these!
SWOD: worked up to 3@95#, which was my 95% so felt good
CWOD: 77, 83, 96, 12#WB (throwing to 11′ was AWFUL!), singles, 35#KB, burpee broad steps not jumps
Was doing push jerks instead of split jerks though. Not comfortable enough on the leg to do split.
CWOD 226 scaled with 53# kb, 2 to 1 singles jr, 14# wb
SWOD 125# worked some good technique on foot placement
Scaled CWOD: 152 reps, 45# KB, 12# WB, tried to use 14# WB, dropped to 12 # after multiple misses.
SWOD: 105# split jerk
SWOD: 3 @ 230# (90%)
CWOD: 251 Rx
SWOD:
Stopped at 103#, 70%
CWOD:
Started with bottom workout.
45, 1 push-up 1 squat for burpees
60, did the prescribed weight & height for wb, but some of them were questionable
62, knee raises instead of sit-ups
SWOD:
Stopped at 240# (80%) due to running out of time. Felt good about form.
CWOD:
120 reps – part 1
90 reps – part 2
99 reps – part 3
309 reps – total
Finished crossfit team series
Crossfit team series 5&6 with team GoatPinkzillaMan
#5: 15:58 scaled
#6: 135+138= 273 total c2b in 10 minutes
Had fun competing with you guys!
Good job guys!