WOD 6/11
Weekly Buy In/ Cash out
Side Plank Hold 3x:30 per side (no rest between sets)
Shin on the wall stretch 2x:30 per leg
5 Sets
Front Squats + Push Jerk 3+1
:20 Rest
3 Weighted Dips (add 3 more sets at the end)
1:00 Rest
*Post Dip, and Front Squat+Push Jerk loads
then…
5 Rounds
:30 AMRAP Right Arm Dumbell Power Snatches
:30 Left Arm DB Power Snatches
1:00 Minute Rest bt Rounds
M= 55 lb W= 35 lb
*Time recorded
Don’t borrow someone else’s spectacles to view yourself with. -Simon Travaglia
Announcements:
– Live webcast of the 2010 USA Weightlifting National Championships (Chad is scheduled to lift @ 1 PM on Saturday)
– CrossFit Total Day Saturday June 26th
– Olympic Weightlifting 1 Day Seminar with Chad and Ursula June 27th
Enjoy Oregon this summer Bill, we’ll save a burpee spot for you back here in Austin!
| AM Results | |
| Blake | 74 Rx |
| Chaz | 118 (35lb) |
| Carissa | 142 (10lb) |
| Trey | 154 (20lb) |
| Jerry | 126 (35lb) |
| Liz | 116 (20lb) |
| Charlie | 103 (35lb) |
| Bill | 105 (20lb) |
| Ainsley | 95 (15lb) |
| Greg | 125 (20lb) |
| Tow Matt | 115 (35lb) |
| Michelle | 129 (15lb) |
| Noon | |
| LG | 95 (15lb) |
| Rob | 94 (50lb) |
| Cody | 145 (35lb) |
| Shanan | 140 (20lb) |
| Stephanie | 127 (20lb) |
| Stacey | 119 Rx |
| Sherman | 117 (35lb) |
| Tasha | 99 (20lb) |
| Arnie | 96 (30lb) |
| G | 111 (20lb) |