Wednesday – 130206

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

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9 replies
  1. Coker
    Coker says:

    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. […] See all details and movement standards here. Ages 55+, the weight is 65/45 lb. Compare to 11.1 (02/06/2013) […]

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