Friday, 01-18-13

It's been a tough week, today's WOD will be short and sweet....

"Those who say it can't be done shouldn't interrupt those who are doing it." - Chinese proverb


1a. 4x4  Weighted pull-ups

1b.  4x4 Weighted good mornings

Alternate between a and b until all sets are complete.


CrossFit Open 11.3:   Link to 2011 results --->  11.3 Scores   We are in the North Central region (FYI).

Complete as many rounds and reps as possible in 5 minutes of:

Squat clean (165,110)  (weight for Masters 55+ were 135,75)

Jerk (165,110)


Squat clean and Jerk

In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.


Rudy doing yesterday's WOD last night:

[caption id="attachment_952" align="alignleft" width="225"]Rudy and "Annie" Rudy and "Annie"[/caption]

3 comments (Add your own)

1. Bill wrote:
Don't let the length of this WOD fool you...this is a 5 minute sprint! The workouts that look "easy" on paper tend to be the most difficult.

Fri, January 18, 2013 @ 8:42 AM

2. Liza wrote:
This is gonna be miserable.

Fri, January 18, 2013 @ 12:19 PM

3. Phyllisedike wrote:
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Wed, April 26, 2017 @ 3:27 PM

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