Sunday WODs - 11/16/2014

November 16, 2014

Congrats to Alex aka Spartan for his 6th place finish at the Turkey Pit Games today! This was Alex's first competition and he did awesome! Way to get out there and represent CFD  

Sorry everyone for the late post...Seminole's had us on our toes tonight! Here are your Sunday WODs...

Sunday Nov. 16, 2014

Endurance WOD (9am)

Field Day!

You must complete the following tasks in any order and broken up however you like:

2 mile Run (3200m)
1 mile Row (1600m)
500 Jump Rope
100 Plank Up-down

CrossFit (10am)

Snatch and DUB Ladder

Warm Up and Skills: 

Band Shoulder Mobility (as a group)

5 rounds starting with bar only, increase weight if desired-

3 Snatch Grip Dead Lifts
3 Power Snatches
3 Hang Snatches (full squat)
3 Over Head Squats (slow down- 4 seconds, hold at bottom for 2 seconds, up fast)

AMRAP 12 minutes (SCORE IN REPS)

1 Snatch- full squat 95/135
5 Double Unders (sub is 2 BAR LATERAL HOPS PER DOUBLE UNDER) 
2 Snatches
10 Double Unders
3 Snatches
15 Double Unders

4 and 20, 5 and 25, 6 and 30 etc...until the end of the time cap

 

 

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