0650: 0643 repeat.

Brad W. above helping out some friends while in Africa. Looks powerful Bradley. We look forward to hearing all about it when you get back to the states.Page Not Found

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WU: take 20 minutes to work up to working wt. for the wod. Coaches note: Please spend no more than 5 minutes on the pvc to prepare for this one. Ready Ready and onto the bar to work into some good practice time.

WOD:#0643 movement practice – 10 EMOM, stay connected to bar for all reps per round.

  • 1 hang power clean 70% ME
  • 1 push press
  • 1 power clean
  • 1 push jerk
  • 1 squat clean
  • 1 split jerk

STRENGTH: B. Press 3/5 rep max

0643:

Bobby getting adjusted to his new life and loving it. He is also working out now at CrossFit Pasadena. Notice the gear. See you soon Bob.

WU: lets take about 10 then get to work –  10 minutes warm up to working load.

WOD: movement practice – 10 rds – 20 minute cap

  • 1 hang power clean 70% ME
  • 1 push press
  • 1 power clean
  • 1 push jerk
  • 1 squat clean
  • 1 split jerk

STRENGTH: b. squat 2×5@40% 2×5@50% 2×5@60%

 

0579:

WU: Take care of your business (roll – mobility etc…) Then get after WU listed on WB on the hour.
WOD: 21 15 9
• Thruster 100/70
• OTB (lateral if needed)
• CTB pull ups
STRENGTH: 3 press-3push press and 3push jerk at 70% perform 4X
G. Antlers: Pull ups 15 12 9 Thruster & OTB 21 15 9