Wednesday 11/13/2013 WOD
EVF Battle of THE fittest
WOD 1
Take ten mins to build to a 1 rep max Clean.
You can power clean it or squat clean it. You must stand up and show control at the top
Warm up
W an empty barbell
3 sets of
5 Dead lifts
5 down and up shrugs
5 high pulls
5 power cleans
5 full cleans
Dynamic Stretches
Strength/Skill
Cleans
5-4-3-2-1-1-1
65%-75%-80%-85%-90%-95%-100%
Take 20 Mins to find a new 1 RM Clean
Training (Met-Con)
20-15-10
Hang Power Cleans (135/95)(155/110)
Burpees
Scale options
Scale weight
Sub HPC with plate Ground to Over head
2013 11 12
Very good playlist today
clean: 205# PR!!!
7:13 @115
Still sweating from this wod..
Nice work John!!!
I PR’d on clean as well – 160#
wod – 6:32 @ 105
Agree with the music. Angry Eminem is always a crowd pleaser.
Did not PR, “tied” previous PR of 205# Power Clean,
5:15 RX for part 2.
PR @ 135… wod 5:43 w 85lbs… Feelin good today.
#165 on Power Clean. PR.
WOD – 6:55 @ 105
Spicy
PR’d @ 135#
Did the WOD in 9:40 @ 95# Thanks for all the encouragement!
Nice job on all the PR’s today!!!
Jeff- 210# was right there.. Need to cue the Eminem next time you go for a PR
Awesome job to everyone on yesterday’s PR’s! It’s amazing to see all of you getting stronger and better each day. Who knew this CrossFit stuff actually works huh lol?
Yes the playlist, keep submitting request for music and ill make sure to get it in there.
Oh that was a very spicey WOD. Way to crush it everyone!
155 # on the clean – PR:
6:57; 95# on the WOD;
that one left a mark; quick but intense;