Daily WOD

Cycle Box 6pm

Assigned – Front Squat

1 set of 4 reps @ 65%, 2 sets of 3 @ 70%, 2 sets of 4 @ 75%, 2 sets of 3 @ 80%

Optional – Back Squat

2 sets of 4 reps @ 70%, 2 sets of 3 @ 70%, 3 sets of 3 @ 80%

Today’s WOD

Clean & Jerk- 

Power Clean + Push Jerk- 2 sets of 3 @ 70%, 3 @ 75%, 2 sets 2 reps 80%

Clean- 4@ 70%, 3@ 75%, 2 sets of 2 @ 80%

3 Rounds For Time of:

9 SA DB Hang Clean & Jerk 50/35 R/L

9 Burpee Over DB

12/9 Calorie Bike

Comments

  1. CrossFit Pride says:

    BrianM 85/85//10:18
    Mike 165/185/9:43rx
    Holly 70/70//10:27
    JustinH 155/155/8:37rx
    Greg 135/135/14:17rx
    Kris 85/85/9:48
    Todd 95/125/9:08
    Lisa 135/135/7:48rx
    Mo 85/85/10:33
    BrianW 160/160/12:37
    Caren 100/-/10:01
    Pete 105/95/11:40
    Cara 80/75/11:41
    Lori 65/65/11:40
    Courtney 65/65/11:24
    Jessica 115/115/9:32rx
    Maci 115/115/7:40
    Mairs 125/115/8:40
    Martha 110/105/10:45
    Heather alt work/10:50
    Shawn 215/215/7:55rx
    Graham 205/155/7:30
    Cory 19.3
    Tommy 19.3
    Stas 19.3
    Gary 19.3

  2. Evelyn Kaiwi-Hernandez says:

    430pm
    Taryn 110/110/11:17rx
    Krystin 80/80/13:36rx
    Cory 155/165/9:25rx
    Katie 85/95/10:26rx
    Kelly 65/85/10:34rx
    Chris 165/165/7:59rx
    Nikki 105/105/11:41
    Dominick 125/95/11:04
    Kierstin 45/50/11:02

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