Wednesday – 130206

by | Feb 5, 2013 | WOD | 8 comments

Gym Etiquette Rule 1,283: Don’t leave the gym before everyone is done with the workout. Besides, it’s a obvious sign you didn’t stretch enough after you finished, or that you scaled down too much.

WOD

12 Min to Establish a 1RM Push Press
Very Strict – NO re-bending of the knees once the bar leaves the shoulders.

-then-

“CrossFit Games Open WOD 11.1”
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches 75/55#

EXTRA

Hamstring Mobility / Overhead Mobility

20130206-201056.jpg

8 Comments

  1. Kristen W.
    Kristen W. on 05February2013 at 8:35 pm

    Sorry, I had to pick up my kid.

    • Coker
      Coker on 05February2013 at 8:36 pm

      Wasn’t talking about that. Just a general comment for everyone.

  2. Taylor J
    Taylor J on 06February2013 at 8:12 pm

    PP- 220#
    RX*: 4+10
    (*= 95lb power snatches, don’t have 15# bumpers)

    • Coker
      Coker on 06February2013 at 8:13 pm

      10s and 5s?

      • Taylor J
        Taylor J on 06February2013 at 8:16 pm

        Yeah, that’s a long way to the ground though with irons lol

        • Coker
          Coker on 06February2013 at 8:48 pm

          You didn’t watch the video. With metal you could go just past the knee.

    • Taylor J
      Taylor J on 06February2013 at 8:14 pm

      **4+40 (10 PS at the end)

  3. Coker
    Coker on 06February2013 at 9:48 pm

    Snatch Off Blocks – just below the knee: worked up to 175
    (Spine prioritization helped shoulder ROM big time)
    PP 1RM: 215# (10# PR)
    11.1: Rx 5+35

Trackbacks/Pingbacks

  1. Fri – 02/28/2014 | CrossFit Wylie - […] See all details and movement standards here. Ages 55+, the weight is 65/45 lb. Compare to 11.1 (02/06/2013) […]