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WOD 091118: Never Forget.


CrossFit: Conditioning: For Time: 2001 Meter Row or 2001 Meter Run (1.25miles) 11 Box Jumps (30/24″) 11 thrusters (115/75#) 11 Burpee C2B Pull Ups 11 Power Cleans (185/125#) 11 HSPUs 11 KB Swings (32/24kg) 11 Toes To Bar 11 Deadlifts (185/125#) 11 Push Jerks (115/75#) 2001 Meter Row or 2001 Meter Run RX+: Same Hybrid:

CrossFit:
Conditioning:
For Time:
2001 Meter Row or 2001 Meter Run (1.25miles)
11 Box Jumps (30/24″)
11 thrusters (115/75#)
11 Burpee C2B Pull Ups
11 Power Cleans (185/125#)
11 HSPUs
11 KB Swings (32/24kg)
11 Toes To Bar
11 Deadlifts (185/125#)
11 Push Jerks (115/75#)
2001 Meter Row or 2001 Meter Run

RX+:
Same

Hybrid:
WOD 1:
For Time:
2001 Meter Row or 2001 Meter Run (1.25miles)
11 Box Jumps (24/20″)
11 DB thrusters (30/20#)
11 Burpee + 11 Pull Ups
11 DB Power Cleans (30/20#)
11 Pike Push Ups
11 KB Swings (24/16kg)
11 Toes To Bar
11 KB Deadlifts (24/16# x2)
11 DB Push Jerks (30/20#)
2001 Meter Row or 2001 Meter Run

BootCamp:
WOD 1:
For Time:
2001 Meter Row or 2001 Meter Run (1.25miles)
11 Box Jumps (24/20″)
11 DB thrusters (30/20#)
11 Burpee + 11 Pull Ups
11 DB Power Cleans (30/20#)
11 HSPUs
11 KB Swings (24/16kg)
11 Toes To Bar
11 KB Deadlifts (24/16# x2)
11 DB Push Jerks (30/20#)
2001 Meter Row or 2001 Meter Run

Barbell Class:
Muscle Clean – demo video
(3) x 3 – just the bar – light weight

1 Clean RDL + 1 Low Mid Hang Clean + 2 Front Squat
(5) x 1 + 1 + 2 @ AHAP

Clean Segment Pull (mid-thigh)
(5) x 3 @ AHAP

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