Sept. 11, 2014

Main – CrossFit

I posted the 9-11 tribute wod for today. Mod as needed and just do your best.

If you are competing this weekend then your work will be to do the warmup, the lifts but do not go above 70% and you wod will be:
3 rounds for work not all out effort:
jog or row 400m
10 fun jumps
5 pullups

Back Squat ( Back Squat Deload 65%x5 70%x5 75%x 5)

Metcon (Time)

A-head through jerk drills 3×3- very light weight- I will demo today.
B- chin ups 3×3

When you see an A B like above it means that you do A first then go do B next – the rest is usually the transition time and you do not have to rush these sets. It is a skill set so take time to do move correct. You can post what weight or mod that you do in the comment section- don’t post a time just a comment.

Power Snatch (%’s post highest set- drop all reps do not connect)

60%x2,70×2,80×2
warm these up a bit with just bar or around 50% so you are nice and warm for sets. This is light work today so drill technique

Power Clean and Jerk (%’s post highest set)

1+1 Power Clean + Jerk
60%x2,70×2,80×2
warm these up a bit with just bar or around 50% so you are nice and warm for sets. This is light work today so drill technique

Metcon (Time)

9/11 Tribute WOD
For Time:
2001m Row or 2001m Run (1.25 miles)
11 Box Jumps (30″ / 24″)
11 Thrusters (125# / 85#)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (170# / 120#)
11 HSPUs
11 KB Swings (2 pood / 1.5 pood)
11 Toes to Bar
11 Deadlifts (170# / 120#)
11 Push Jerks (110# / 75#)
2001m Row or 2001m Run (1.25 miles)
******If athletes begin the WOD with a Row, they finish with a Run and vice versa.

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