Wod Monday 5/3/16

1.      Warm Up:

Coaches’ choice

2.     Wod prep:

 5X5 T&G Power Snatch – work to a 5rm

 3.     Wod:

 “Bed Rock”

 AMRAP 10:

  • 10 Burpee
  • 15 Toe 2 Bar
  • 30 Double Under

 Cash out: 

Overhead banded distraction 2 minutes each side.

Extra conditioning:

3 x 750m / 1 min easy

Row three 750 meter pieces. Row for one minute at light pressure between each 750.

try and row the 750’s at your 2 k pace.

Happy crew

Sunday 8:30am crew!

Posted in WOD

10 thoughts on “Wod Monday 5/3/16

  1. Power Snatch: 115# Felt really heavy. Focused on form and getting hips open and then under the bar

    Bed Rock: 4+8 (T2B were a struggle, need to work on stringing these together)


  2. Power snatch: 65#
    Bed Rock: 3+17 (t2bar, attempts and kn2ch,, 30 seconds of DU and attempts- number varied.)

    A working the goats day all the way around.


  3. Crossfit 979
    Front squat 5,4,3,2,2,2

    Hang power cleans and front squat (115,75)

    10:13 RX


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