**WOD First**
1.) Every 3 minutes for 5 rounds 1 Clean & Jerk establishing a 1RM
Then continuing every 3 minutes
1 @ 95%
2 @ 90%
*2.) Every 2 minutes for 5 rounds 2 Back Squat establishing a 2RM
Do not take over 20 minutes for each below:
*3.) 5 sets to Establish a 2RM Split Jerk
*4.) 5 sets to Establish a 2RM Push Press
*5.) 5 sets to Establish a 2RM Bench Press
1.) Kisses
10-9-8-7-6-5-4-3-2-1
GHD Medball Sit-up 20/14lb
Medball Clean 20/14lb
Note: Scale GHD with Abmat as needed
*2.) 9 minute AMRAP
21 Push Press 95/65
14 Box Overs 24/20”
*3.) EMOM until failure
Add 1 rep each round
Starting at 10 Push-ups
*4.) 3 rounds
80’ Barbell Farmer Carry 135/95lb (2 bars)
80’ Sandbag Bear Hug Carry 150/100lb
Note: 40’ increments (rig to rig)
*5.) 5 rounds
10 Back Extension
10 Bent Over Dumbbell Row (2 dbs)
1.) Every 3 minutes for 5 rounds 1 Clean & Jerk establishing a 1RM
Then continuing every 3 minutes
1 @ 95%
2 @ 90%
*2.) Every 2 minutes for 5 rounds 2 Back Squat establishing a 2RM
Do not take over 20 minutes for each below:
*3.) 5 sets to Establish a 2RM Split Jerk
*4.) 5 sets to Establish a 2RM Push Press
*5.) 5 sets to Establish a 2RM Bench Press
1.) Kisses
10-9-8-7-6-5-4-3-2-1
GHD Medball Sit-up 20/14lb
Medball Clean 20/14lb
Note: Scale GHD with Abmat as needed
*2.) 9 minute AMRAP
21 Push Press 95/65
14 Box Overs 24/20”
*3.) EMOM until failure
Add 1 rep each round
Starting at 10 Push-ups
*4.) 3 rounds
80’ Barbell Farmer Carry 135/95lb (2 bars)
80’ Sandbag Bear Hug Carry 150/100lb
Note: 40’ increments (rig to rig)
*5.) 5 rounds
10 Back Extension
10 Bent Over Dumbbell Row (2 dbs)
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Grace Adler
5:49
Abmat sit up. CJ ^120#. 115#x1. 110#x2. Last 4 cleans were power cleans.
10
0
Laura VanderKelen
6:04; a few c&j ^135#, then switched to push jerks from rack
5 C2B every 10 min emom
10
0
Lauren Kalil
5:38
Worked on technique of cleans at 160#, Sunday’s WOD guardian, death by pushups
9
0
Liz LeCaptain
7:23 RX
155# C&J • 15# PR 💪🏼
18
3
Casual 15# PR. No biggy
Your Dad needs to CrossFit. He was huffing and puffing on his deer video.
I agree! He was pretty excited though
Megan Vogel
GAMEDAY - REST DAY!
Season opener.... let’s goooooooooo!
16
2
Pauly VanderKelen
Rest Day
Studied for Calculus 2 Quiz / "KIsses" complete on 11/7/18 with a 25# wallball in 6:01
2
0
Shannon VanPay
rounds 10, 9, 8 with med ball on GHD, finished the rest without the med ball - not sure about the time
cj fell apart. couldn't jerk past 135#
1
0