17 Jan, Friday

Posted: January 16, 2014 in WODs
Please post your comments and results!!

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

Strength:

4x 3FS @70% (20X2 Tempo, Rest 45sec)

5x 5Split Strict Press AHAP

5x 3Jerk Under 40-45%

Conditioning:

2x 5min AMRAP, rest 2min

5 Ring Dips

10 KB Clean & Press 55/35

Mobility Video:  Knee Pain on Stairs http://www.mobilitywod.com/2011/09/episode-318-knee-pain-on-stairs-or-hills/

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

    5am next round of goat = work on split stance?
    Thinking of everyone out/over there working while the rest of us get to enjoy the MLK holiday. Thank you!

  2. Yuki says:

    115# FS recovery
    65# Split Press
    8rnds +13

  3. Yuki says:

    If you haven’t heard about this CrossFit Games athlete’s serious injury, here is the article and video…

    http://abcnews.go.com/US/crossfit-athletes-paralyzing-injury-renews-concerns-popular-sport/story?id=21555690

    Safety First!!! It’s important to learn how to miss, step away from your rack, clear your space, ask for a spotter when needed, etc.

  4. khary01 says:

    So the 5am class sort of messed up some of the workouts; however, we still got a workout in. Yuki, thanks for helping us out.

    155# on FS
    We only had time for one 5 min WOD: 4 rounds Rx

  5. Gerard says:

    FS 115
    Split 75
    WOD: 9 rds 45#

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