King Koopa

  • June 6, 2014
  • By :
Ben
Ben

Warm-up
Alternating Tabata
1. Air Squat
2. Double Unders

-Spend time stretching the lower back and hamstrings

Strength
Back Squat
5-5-5-5
-warm-up snatch between sets

WOD
21 Snatches
Rest 3 minutes
15 Snatches
Rest 3 minutes
9 Snatches

Games 155,105
Regional 135,95
Open 115,80

Midline
Every 2 Minutes
Run 200m
In the remaining time: max effort L-sit hold

4 Comments

  • Rob Hassell

    06/06/2014 @ 10:40 pm

    Squat – 315×5
    WOD: 10:13 @ 135 (2:00, 1:35, 0:38)
    Did at CrossFit Shrewsbury in NJ

  • Crowley

    06/06/2014 @ 3:22 pm

    squat: up to 305×5
    wod: 10:16 @135#
    midline: done

    did some power cleans and shoulder to overhead with Alec afterward, worked up to 205#

  • biscoe

    06/06/2014 @ 1:49 pm

    squat: up to 375×5
    wod: 8:36 @ 135 (1:19, :54, :22)
    midline done – agree w/ quigz tho, L-sits are a sorry sight, more like a question mark over here…

  • Mike Quigley

    06/06/2014 @ 12:18 pm

    275×5 squat
    13:16 WOD @ 135. Was on the fence about 115/135, glad I got through it at 135.
    Midline, done. L-sits are a sorry sight.

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