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WOD 080217: The Golden Goose Laying Down 50 Burpees…


CrossFit: Conditioning: For Time For Time 15 Clean and Jerks (135/95) 800m Run 5 Rope Climbs (Sub 10 Pullups) 800m Run 15 Clean and Jerks (135/95) 50 Burpees 35 Minute Cap RX+: “Glen” For Time 30 Clean and Jerks (135/95) Run 1 Mile 10 Rope Climbs Run 1 Mile 100 Burpees Hybrid: For Time For

CrossFit:

Conditioning:
For Time
For Time
15 Clean and Jerks (135/95)
800m Run
5 Rope Climbs (Sub 10 Pullups)
800m Run
15 Clean and Jerks (135/95)
50 Burpees
35 Minute Cap

RX+:
“Glen”
For Time
30 Clean and Jerks (135/95)
Run 1 Mile
10 Rope Climbs
Run 1 Mile
100 Burpees

Hybrid:
For Time
For Time
15 KB Clean and Jerks (24/16kg)
800m Run
5 Rope Climbs (Sub 10 Pullups)
800m Run
15 KB Clean and Jerks (24/16kg)
50 Burpees
35 Minute Cap

BootCamp:

WOD 1:
For Time
For Time
15 KB Clean and Jerks (24/16)
800m Run
5 Rope Climbs (Sub 10 Pullups)
800m Run
15 KB Clean and Jerks (24/16)
50 Burpees

WOD 2:
6 Min EMOM
A) 10 SSD Knee Tucks
B) ME Double Unders
(Double Under Practice)

Novem Barbell Club:
2 Rounds – Not for Time *10 minutes
Theraband Shoulders
Kettlebell OH Reverse Lunges
(2) x 10/10 @ AHAP
10 x Inchworms + Push Up

Snatch Balance Double
take 5-7 sets to build to a heavy double
then
(3) x 1 @ 90% (OTDB)

Snatch Complex
1 Snatch Lift Off + 1 Snatch Deadlift + 1 Hang Snatch (below the knee)
(5) x 1 + 1 + 1 @ 73% of your best Snatch

Snatch Deadlift
use straps – settle in and giddy up!
(5) x 5 x @ AHAP (based on feels – 95-105%)

1 1/4 Front Squat (down – half way up – back down & up)
warm up to 70-72% – then
(5) x 5 @ 72-75%

 

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