Nearly Perfect Crossfit

From the Blog

Competition WODs week 8-31-15 to 9-4-15

I am on my way to Romania as I type. Actually, we are sitting on the runway in St. Louis heading to Atlanta. Getting started on a trip or on a wod always needs a good, deep breath!

WOD #1
4 Rounds for time:
10 Russian KB Swings* (70, 53)
15 Toes to Bar
30 Double Understand

WOD #2
for time:
500 meter Row
8 Power Clean & Split Jerk*
12 Towel Pull-ups
6 Power Clean & Jerk
10 Towel Pull-ups
4 Power Clean & Jerk
8 Towel Pull-ups
500 meter Row
* alternate forward foot in each Jerk use 75% of 1RM Power Clean

WOD #3
5 Rounds for time:
3 Deadlift (315, 215)
5 Clapping Push-ups
100' Sprint

WOD #4
AMRAP in 12 minutes:
10 DB Thrusters (50, 40)
250 meter Row

WOD #5
15-12-9-6 for time:
L arm Snatch (53, 35)
R arm Snatch
Lateral Box Jump (20, 18)

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