Strong, Fast Twitch Leggies – CFS

  • January 18, 2017
  • By :
#TBT - JBO at the Showdown
#TBW – JBO at the Showdown

Strength
EMOM15
1. Deadlift 5 Reps @80%
2. Weighted Step-up 6 Reps
3. Rest

WOD
EMOM18
1. Row 15/12 Cal
2. 15 Box Jumps
3. 5 Power Snatches (135,95)

Level 3- 115,75, 12 box Jumps
Level 2- 95,65, 10 box jumps
Level 1- 75,45, 8 box jumps

6 Comments

  • Jason Barrow

    01/19/2017 @ 1:50 am

    EMOM1: 275#, 2×1.5P
    EMOM2: Missed 2 rows, Rx

  • BrianC

    01/18/2017 @ 10:41 pm

    1.) 350/2×1.5 pood kbs
    2.) Rx

  • Mike Quigley

    01/18/2017 @ 3:08 pm

    DL – 2 rounds at @ 315, 3 rounds @ 335
    Step ups – 2 1poods
    Wod – Rx

  • SEAN FLANNERY

    01/18/2017 @ 2:29 pm

    DL: 320#
    SU: 70# kb
    WOD: Rx

  • Crowley

    01/18/2017 @ 1:53 pm

    deadlift: 315
    step-ups: 40# DB’s
    wod: rx

  • JBo

    01/18/2017 @ 3:25 am

    Ha! That certainly IS a throwback. All the way back to November 2013 and the first event of my first-ever CrossFit competition!

Comments are closed.

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