CrossFit Green Bay

Saturday, May 11, 2013

WOD 130511

8:15am Free class for anyone but you may walk funny for a few days afterwards and by ‘may’ I mean you will
9:15am CF Kids
10:00am Regular Hel
Shirts are ordered for regionals and we did get a few extra. Box will be open for Team practice Saturday afternoon from 4-6pm. Anyone is welcome to work on their stuff. Don’t forget Sunday is Mother’s Day go buy that lady who raised your butts a nice gift and if nothing else make sure you call her and tell her how much you love her!

1.) 15 minutes to establish a 1RM Snatch
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2.) 15 minutes to establish a 1RM Clean & Jerk
3.) WO
For time
50 Wall Balls 20/14
50 C2B Pull-up
50 Pistols (alternating
50 DB Snatches (alternating) 70/50
Extra credit (required for regional athletes)
1X20 HBB
Notes: The recommendation is heavier than last time, but still able to finish all 20 reps. Make sure to hit absolute depth with every rep
Regional team
*Rest approximately 30 minutes before starting
Row 3X1K – rest 1: