Driven

Jul 12th, 2018

Category: CrossFit

Driven

#TBT – 2013 Southie Showdown Community Pic

Warm-up
EMOM 6
12 Burpees
20 Lateral Up & Over on ox
:45 Squat Hold

Midline
3 Rounds
30s plank ups over the barbell
30s BB roll-outs
30s hollow rocks
30s Rest

Strength
EMOM 12
2-Pos Hang Squat Snatch
High
Mid
L1- 2 Hang Power Snatch 2 OHS

WOD
10 Minute AMRAP
15 Burpee Box Jumps
15 Overhead Squats (115,75)

Level 2- 95,55
Level 1- 75,35, 10 Burpee Box Jumps or Burpee Step-Ups

4:45 Conditioning
At 0:00
1 Mile Run for Time
in the remaining time Row @65% of 500m Pace
At 11:00- Rest 3 Minutes

At 14:00
800m Sprint for Time
in the remaining time Bike @65% of 1 mile Pace
At 20:00 Rest 2 Minutes

At 22:00
400m Sprint for Time
In the remaining time Ski @65% of 500m Ski Pace
At 26:00 Rest 2 Minutes

At 28:00
200m Sprint for Time
in the remaining time Row @65% of 500m Pace
At 31:00- Done

DISCUSSION 3 Comments

  1. Kyra Williams 07/15/2018 at 2:00 am

    4 rounds

  2. Brian Campbell 07/12/2018 at 9:30 pm

    Strength: 185
    Wod: 4+11 Rx

  3. Crowley 07/12/2018 at 1:51 pm

    snatch emom: up to 185
    wod: 4+1 rx