Conditioning:
2017 CrossFit Liftoff WOD 3
Complete as many rounds and reps as possible in 12 minutes of:
25 Pull-ups
50 Calories Rowed
100 Overhead Squats (45)
50 Box Jumps (24/20″)
25 Pull-ups
For Score
Strength:
Make up a missed 1-RM
Shoulder Press, Hang Power Clean, or Front Squat
Flexibility/Mobility:
Eye of the Needle – 1:30/side
Reclined Spinal Twist – 1:30/side
Hip Capsule – 1:30/side
Overhead Distraction – 1:30/side
Post score, lift and load, and experiences to comments
CWOD: 175 reps Rx
SWOD: SP 71#, not an all time PR but still 8# more than last time so I’m happy with that!
Busy and fun 0530 class today!
CWOD
through 7 box jumps Rx
SWOD
HOC 1RM
165#
CWOD
Completed WOD in 21:01
22# OHS
185 reps @ 12 MIN CAP
100 OHS…yuck!
Good luck to all of you in the “Lift Off”!
CWOD. 199rx
Swod. Front squat 280#. 5# PR. Dropped warm up reps to compensate for CWOD and worked out well. Felt good.
CWOD: 171 Rx. Did 96 OHS at cap. Still can’t feel my legs.
SWOD: not a chance
176 Rx
2017 CrossFit Liftoff Event 3: 12 min AMRAP
213 Rx
205 Rx
CWOD 160 rx
SWOD worked fsq thru 78% or 175#, quads were pretty tight so decided to stop there
And did my first ring muscle up after class!
Awesome!! Congrats Daniel!
2017 CrossFit Liftoff Event 3
204 Rx
Court
153rx
95# SP. tied the board. 5# down from lifetime pr
259 Reps Rx
(1 round +9 plu)