Colton DeVriendt gettin' ready for the 2030 CrossFit Games!
Clean and jerk warm-up
WOD
"Macho Man"
How many rounds can you complete?
3 power clean (165/115)
3 front squat (165/115)
3 jerks (165/115)
*Do 1 round every 1:00*
*Choose a weight that will allow you do get through 6-9 rounds*
WOD Demo
Post # of rounds completed to comments:
How does your snatch technique compare to an 8-year old's technique?
Foam Roll
WOD on your own...
Bike
3-6 sets X 4:00
Spin/rest 4:00
135# x9
ReplyDeleteBike x3
No parking ticket today
120x 6+ 3 reps
ReplyDeleteShoulders hate me
135# 5rd+6
ReplyDeletebike x6
I got a Ticket today!! WTF mate!
It was that extra 3 sets of bike! They were waiting for you to stick around
Delete5 RDS+ 7 RX
ReplyDelete5RDS @135# NO JERK
ReplyDelete12rds @ 85, 2rds @ 95, + 6reps @ 105
ReplyDeleteBike x3
6rds: 3rds+6reps@95#, 3rds+6reps@85#
ReplyDeleteI also got a parking ticket, so did Anna...
15 rds @ 70...I think I should have gone a bit heavier...YAY TICKETS! so did Melissa!
ReplyDelete135 lbs - 5+7
ReplyDeleteTickets - 0
15 rds @ 55#, 2x4:00
ReplyDeleteWill go heavier next time!!
Tickets: 0, sucks to suck!
120# x 6 rds + 6
ReplyDelete10 rds Rx
ReplyDelete11 rounds + 6 (75#)
ReplyDelete12 Rounds @ 85#...
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2016.10.17chenlixiang