WOD 01OCT10
Posted by Admin on September 30th, 2010 filed in WOD
WOD:
40 Mins Time Cap
30 Reps Not For Time
Squat Clean and Jerk
Rules – Every rep must be perfect ROM and form. If not perfect, rep does not count. Start with the max load that you think you can do 30 perfect clean and jerks. Every failed rep (no matter the reason) you must drop that load by 10#s and then continue. Score is load on the 30th perfect rep. Remember, you have 40 mins to complete, so take your time, and focus on the form and ROM.
Strength:
1 – 1 – 1
Deadlift
Pyr to 15 DH Pull Ups
Inspiration: Human beings are perhaps never more frightening than when they are convinced beyond doubt that they are right. ~Laurens van der Post
September 30th, 2010 at 18:05
I really like the new website. What do the words mean at the top after CrossFitNeptune?
October 1st, 2010 at 09:37
“I will find a way, or I will make one.”
October 1st, 2010 at 09:41
Long 135
Thompson 135
Dave 175
Kyzer 195
XO 115
Garrett 125
Kessler 185
Danner 175
Chris 95
Dan 95
Bea 95
Mr Sensitivity 155
October 1st, 2010 at 10:55
Crossfit Neptune Sigonella
Strength WOD: 3-3-3 Squat Snatch
BM2: 130, 140, 150
WOD:
BM2 Hill: 115(15 reps), 95 (15 reps)
PR1 Delong: 95
IT2 Hoban: 65
October 1st, 2010 at 14:54
Decided to take it light and fast; all about maintaining my strength here: 95lbs
October 1st, 2010 at 15:28
CrossFit Neptune Sigonella (TAD to Rota)
Ran a USMC “Devil Dog” basewide 10K
GM1 Campos 48:55 (2nd female overall)
YNC 43:05 (11th overall of 255 – PR by 53 sec)
CrossFit Rota WOD:
AMRAP in 12 min
6 Squat Cleans (M: 115, F: 45)
12 Pull-ups
24 Double Unders
GM1 Campos 4 Rds (Band Pull-ups)
One Rep Max:
Snatch
Clean and Jerk
YNC 165 (PR); 195 (PR)