METCON
24 Minute AMRAP
12 Power Snatch (50/30kg)
20 Pull Ups
12 Clean & Jerk (50/30kg)
20 Knee 2 Elbow
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WOD 10-03-15
12 thoughts on ““WOD 10-03-15””
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"If it wasn't for Cameron (you cam do it) Rickerby I still would not be able to do a pistol squat to this day! I saw Cameron as an inspiration before he became a coach.. He was always first in and the last to leave! Banging out the skill work before and after wods.. Knowing that if he was going to be a real crossfitter that it was up to him!! When he became a coach he always pushed that extra rep out of me!! He always made sure I rested for no longer than 5 seconds before I was back on the bar! And his mobility wods that opened up the gate of pistol squats for I will never forget!! It was an absolute pleasure buddy! Go forth and make legendary cross fitters :) :) "
"Michael Tully" (RCFNI)
TESTIMONIALS
That was a painfully great WOD. With 40kg on the bar, jumping pull ups and high knees I managed to complete 3 rounds plus 13 jumping pull ups.
3 rounds and 8 power snatches With 50kg, jumping pull ups and high knees. This was def one for pacing yourself.
3 rounds and 7 jumping pull ups.. Scaled the weight to 25kg and I found the snatches hot really tough really quick!!!
Oh them snatches are always hot Lorraine
Oh them snatches are always hot Lorraine
Don’t no why felt the need to tell you that twice Lorraine, grrrr. Got 3 rounds plus 12 clean and jerks with 25kg on bar.
4rounds 5 Power Snatch with 25kgs the high knees were a killer for me no core strength at all!!
3Rds and 7clean and jerk, used 30kg but had to use 25kg for snatch from Rd 3 as it kept landing on my head :/ , did jumping pull ups and high knees.
4 rds and 11 clean and jerk with 25.5kg. Managed to rip my hands half way through. Ouch!
2 Rounds 10 knee to elbow..
First time to attempt pull ups so Mixed the pull ups wit ring rows, did knee to elbow so was a slow tough wod!!
Did 2 rounds plus 11 high knees with 40kg on the bar, high knees and jumping pull-ups. Very tough on the grip, I think my goal for 2016 will be “Grow longer fingers”.
4rds 1 PS, jumping PUs and hi-knees, 25kg