Smoked Shoulder

  • March 26, 2013
  • By :


Warm up (15 minutes)
50 Double Unders
20 Triangle Push-Ups
30 Supermans
14 Alternating Turkish-get-up

Strength (25 minutes)
Push-press
3-3-3- all heavy

Push-jerk
3-3-3 -all heavy

WODย  (20 minutes)
3 Rounds
50 Double Unders
25 Power Snatches (95,65)
50 Double Unders
25 Pull-ups

Do not scale up, move faster.

5 Comments

  • Kenny "F'n" Powers

    03/27/2013 @ 12:22 pm

    PP:165 (going in the wrong direction!)
    wod: 18:35

  • Andrea Cooke

    03/27/2013 @ 1:46 am

    push jerk- 155×3
    split jerk- 165×3, 175×2, 185×1

    wod: 13:37rx

    went on a 2.5 mile run after, so nice out. going to make it a point to go on more runs after class

  • mattw

    03/26/2013 @ 1:23 pm

    went to the 530am class…. Holy sht thats early for crossfit. Amen to all the soldiers that hit this hour everyday.

    warmup: 15min run to gym + turkish getups
    wod: 14:44

  • Will

    03/26/2013 @ 1:18 pm

    Warm-up: done w/1.5 pood
    Strength: 195# PP, 215# PJ
    WOD: 20:44 Rx, snatches felt good, pull-ups felt iffy

  • JWhite

    03/26/2013 @ 12:31 pm

    Push Press: 3×175
    Push Jerk: 2×200
    WOD: 20:00, nice long one, shoulders are spent

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