Sunday September 21st, 2014 – Comp Class

Sunday September 21st, 2014 – Comp Class

A small but mighty group showed up today to tackle some strengths and weaknesses. Most folks were recovering from Maritime CrossFit’s “The Suffering”.

Warm up

2 x
10 Pull ups
10 Ball Slams
10 Med Ball Slams

Skill

2x Legs less Rope climb attempts

Lifting

5×5

1 Power Snatch
2 Hang Snatch “Power”
2 Hang Snatch “Full”

3×3

Snatch Pulls, working to 100%-110% of snatch weight

Front Squats

2 @ 65%
2 @ 70%
2 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%

WOD, thanks to Maritime CrossFit’s “The Suffering” event for the WOD inspiration

12 min AMRAP

50 Cal Row
20 Goblet Squats 53#/35#
15 T2B
10 Thrusters 115#/85#
10 Pull ups
10 Thrusters 115#/85#
15 T2B
20 Goblet Squats
50 Cal Row
20 Goblet Squats 53#/35#
..repeat..

We finished out with a little Double Under work

Steven Bishop - Author

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