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Affiliate name: MP CrossFit
Team name: Ape Nation
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Conditioning:
400m Run
7 L-Pull-ups
4 Clean & Jerk (185/125)
5 rounds for time
WOD courtesy of CrossFit.com
Flexibility/Mobility:
Pike Stretch – 2:00
Banded Bully – 1:30/side
Sink Mobilization – 2:00
Barbell Shoulder Smash – 1:00/side
Post time and experiences to comments
26:35, 95#, 1 round L-sit-ish, the other 4 rounds were chair-sit PLU
Wow that was toasty. Probably won’t be able to lift my arms tomorrow. 🙂
23:56 mods: jumping knee raise PLU, 63# cleans, pvc jerk.
28:07
Chair-sit PLU
93# C&J
I didn’t finish all reps but pushed myself today.
Awesome workout
23:18 — 88# (70% C+J), I did about 1/2 of every round with an L-sit(ish), then the other half of every round with the chair to L. These were really hard!!!
Nice work!
24:01 Rx+ @ 215#
Those L-plu were core tiring! Needed that. Didn’t need that run though. Haha!
Lifters:
Snatch: 8×1: 50,60,65,70,75,80,85,90%
95,115,125,135,145,155,165,175,185 lbs
Push Press: 5×3: 55,65,75,85,85%
135,155,180,205,205 lbs
CWOD: partnered w/ Such, equal work each exercise, for quality
5 rounds of:
20m Farmers Carry (97 lbs KB)
10 strict ring dips
6 strict chip ups
26:08 scaled with 125# for 65% and L pull ups were rx-ish due to inconsistent height on the L
23:41. 83# c&j, jumping chair PLU. I think I could have gone a little heavier on the weight (jimmy is still having me work at 90% of my lifts). Need to work on strict PLU.
Really liked this wod!
28:04 (4 c&j left when cap)
C&J 63# (68%)
Jumping knee raise PLU.
Need to work on jumping higher and holding myself for a few seconds.
Also, on the running in all 5 rounds I ran all the time, didn’t stop or walk at all which is a big step for me 🙂
Great WOD!!
22:50 MODS chair PLU 93# cleans only (shoulder)