10 Jan, 2014

Posted: January 9, 2014 in WODs

Please post your comments and results!!

Warm-up:  500m Row, 50 DU, Hip Joint Mobility

Strength:

4x 3FS @60%  (Fast&Perfect)

4x 4Jerk Balance @50-60% (See 1/9/14 posting)

4x 3Jerk Dip @100-110% https://www.youtube.com/watch?v=ddycqBgp0E4

Conditioning:

10min AMRAP

250m Row

5 Bar Muscle Up

10 Front Rack Box Step Up (24″/18″) w/135#/95# Barbel

Mobility Video:  OH Stretch w/Band Distraction  https://www.youtube.com/watch?v=OqmB1VhqZCM

Please post your comments and results!!
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Comments
  1. GP says:

    Strength 4×3 FS 95:4x 3 Jerk Balance 85: 4×3 Jerk Dip 155

    10 M shy of 3 rnds, 115 lb on the FS, Box Jump Muscle Ups (Scaled)

  2. Spencer says:

    255# FS max

    135# with standard men’s box, 2rds, 250 M, and 5 step ups (jumping muscle ups)

  3. Matt says:

    4×3 FS: 95#
    4×4 Jerk Balance: 85#
    4×3 Jerk Dip: 155#
    Established new Jerk 1RM: 145#
    WOD: 3 Rounds @ 115#, Jumping MUs

    Looking forward to weekend recovery!

  4. Dee says:

    4×3 FS: 120#
    4×4 Jerk Balance: 85#
    4×3 Jerk Dip: 155#
    WOD: No bar MU’s –2+ Rounds @ 95#

  5. Yuki says:

    Great job on the first week after the holidays!
    I hope you get a good recovery weekend!
    If you are doing Whole30 and will do make ahead meals during weekend, this is a good one!
    http://library.crossfit.com/free/pdf/CFJ_2013_12_Kitchen_Pastel.pdf

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