Warm-up
300m jog
OHS work with PVC
WOD: "The Rundown"
800m run then 30 Clean & Jerks @ 115# for time.
Inspired by police officer story where he chased a suspect a couple of blocks, over a fence into a backyard where it turned into a life or death wrestling match as the suspect went for the officer's pistol.
Great Effort this morning! Post loads and time to comments.
Today you get my son's favorite quote:
"Outside of a dog, a book is man's best friend. Inside of a dog it is too dark to read."
-Groucho Marx
CrossFit Quantico
Forging Elite Fitness
CFQ: Chris and Top in the HEAT of FGB!
8 comments:
M/31/5'11/205
7:25 as Rx'd
M/31/5'11/180
7:37 as Rx'd
Good time for the run portion. Need to work on form and technique for the clean and press. It became a shoulder press exercise toward the end of the workout.
M/33/6'2"/220
8:06 as Rx'd.
Good, functional workout.
I need to focus on foot placement, a steady base during the clean, and less muscling during the second pull.
Split clean was an effective technique, but also need to be conscious of the requirement to bring those feet together before I drop for the next rep.
Wes
M/25/5'10/183
7:45 as Rx'd
M/46/5'8/178
8:08 Scaled
1000 m Row
95lb Clean & Jerk
Thanks for the coaching - Bryan thanks for pushing me.
M/36/6'0"/170
7:15 as Rx'd
2:55 run time
C&J were broken 5-5-5-3-3-3-3-3
M/57/6'1"/220
9:18
1000M Row 3:45
70# clean & Jerk
Weights were tough.
M/36/6'4"/218
Went with the 30 thrusters @ 115#followed by the 800m
8:07
Ouch...
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