Monday, April 20, 2015

Posted: April 20, 2015 by jmdimitri in WOD

Back Squat

5-3-2-2-1-1

.

50-40-30-20-10

Dubs/ (singles x 2)

10-8-6-4-2

Power Clean (105/155)

C2B pull-ups 

200m run

.

50 dubs, 10 power cleans, 10 C2B, run

40 dubs, 8 power cleans, 8 C2B, run

30 dubs, 6 power cleans, 6 C2B, run

20 dubs, 4 power cleans, 4 C2B, run

10 dubs, 2 power cleans, 2 C2B, run

.

Fitness Option:

Sub KB Box Step Overs (35/55) for Cleans

——————————————–

Oly (7pm)

1) 2sec Pause in dip Jerk

5×2/75% increase ea set (finish @ 85-90%)

2) Hip Sn+Sn 

*no feet

3×3/70%

2×2/75

2×1/80

3) Back squat

20/ +5# from last set

4) 4 Supersets

10-bent row AHAP (with control)

10-plyo pushups to plate 



Tracey Powell, Sarah Lore, Paul Graff, Kirsten Behler, Dino Behler, & David Steudlin competed in The Festivus Games at CrossFit Launch Saturday. Several FSCF supporters went to cheer them on. They all represented FSCF well! Tracey Powell earned a 2nd Place finish!!! Congrats to everyone!

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