Saturday morning WODs - 11/22/2014

November 22, 2014

Nice job on Camille's chipper today!!  Good luck to everyone racing the Delray Turkey Trot tomorrow...put those E-WODs to the test!!  We've got more fun in store for your Saturday morning WODs.  Here they are:

 

Saturday Nov. 22, 2014

 

BEAST Bootcamp: 

- CANCELLED due Turkey Trot

 

Unloaded WOD (9am)

 

Courtesy of Iceman…

 

“Bradley”

 

10 RFT:

Sprint 100 meters

10 Pull-ups

Sprint 100 meters

10 Burpees

Rest 30 seconds

 

CrossFit (10am)

 

3 RFT:

500m Row

12 HSPU

21 Renegade Row with push-up 20/30

5 Power Snatch + Squat Snatch 75/115

 

Olympic Weightlifting (11am)

 

• Clean - 75% x 3 x 5

• Jerk (hold split for 3 sec) - 75% x 3 x 5

• Back Squat - 70% x 2 x 5

• Clean Pull - 90% (of clean) x 3 x 2, 95% x 3 x 3

 

 

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