I thought we were going to do OHS today, but they had different plans for me…that being the case, here you go!
Newbies
Workout
Snatch assistance exercises (Pressing Snatch Balance, Heaving Snatch Balance and SN Balance)
Then
Rowing Tabata
Old Timers
Workout
For time:
5 x
20 – OHS (M 95#, F 65#)
20 – KTEs
Front squat:
Worked up to #237.5(PR)
Thrusters:
Worked up to #167.5, tried 187.5(F)
Metcon:
Scaled from Crossfit HQ WOD 11/10/08
Inverted Burpees (done as kip then handstand)
Pull-ups
Burpees
Reps 21/15/9 (sets done unbroken)
Time 13:51
Note: Probably could also be considered an “Anti-Herb” workout. It was kind of fun, but takes longer to complete than you would think it should. Also, don’t recommend you drink fluids during the workout itself…
RR
Dr. Rick -
You’re going to have to help with the kip from the supine position.
Great work!
KF
with Wilson
15:40
5x
250M row
10-BWT BP
15-20 lbs Wall Ball
a 1:40 improvement over last time.