07.09.14 Wednesday

Sonja in front of the AC after her WOD!
Sonja in front of the AC after her WOD!

Main – CrossFit

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Split Jerk Review

Clean and Jerk (3-3-3-3-3)

Work on the technique on the clean and split jerk.

If form is excellent and everything feels good, work on a 1 RM

1000m Row (Time)

Max Effort 1000m Row

6:00am CFLite Class
8 rounds for time of:
5 Ring Rows
5 Push-ups
4 rounds for time of:
10 Slam Balls (25/20#)
10 Lunges w/ Slam Ball at Chest
2 rounds for time of:
15 Wall Balls (20/14#)
15 Box Jumps, (24/20″)

QOD: What is your favorite type of WOD? AMRAP, EMOM, For Time, Chipper, etc?

5 Replies to “07.09.14 Wednesday”

  1. I like for time personal wods and chippers for team or partner events! Team skeleton all day!

  2. I like EMOM’s for Oly lifting

    emom: 1 clean, 1 front squat, 1 push jerk, etc…

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