Tabata Hammer Strikes
50 Tire Flips (team of 3)
Compare to Sept.25/15
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OG lifting from coach Matt:
snatch pull + power snatch
2+2 x3 @ 85-95-105#
2+1 x2 @ 115-120#
1+1 x2 @ 125-135# (135 was squat snatch)
Power clean + push jerk + jerk
(1+1+1) x5
125-135-145-155-165#
Great to be at CFM ❤
In corner brook at crossfit heavy timber!
Buy in = 1 mile run (with a lot of hills) = 9:23
WOD (partner WOD):
50 wall balls in synchro with partner (14# at 10 feet)
30 clean and jerks (split between two partners – I did 15 reps of 75#)
50 wall balls in synchro
20 clean and jerks (split between two – i did 12 reps of 85#)
50 wall balls in synchro
10 clean and jerks (split between two – I did 6 reps of 105#)
Time = 17:05
Was a good WOD! 🙂
T-spine + Band stretches
Deck of death ruck style 30 min cap I believe with Mel, Tara, and Laura
Spades = Thrusters
Hearts = 8 counts
Clubs = OH lunges
Diamonds = 4 count flutter kicks
Finished 21 cards
Thanks for joining us Nick!
Deck of Death (#30)
Ruck style with Tara, Laura and Nick
Hearts – 8 counts – 35 reps
Diamonds – Flutter kicks – 39 reps
Clubs – OH Lunges – 46 reps
Spades – Thrusters – 23 reps
143 reps total
Tabata Hammer Strikes
I didn’t count .. 🙊
50 Tire Flips (with Aubrey)
What a fun class! Thanks coach Ron for the fun warmup!