Complete as many cycles of the following in 10 minutes of: Each cycle consists of the following: One arm DB power clean Right One arm DB front squat Right One arm DB push press right One arm DB front squat right One arm DB push press right ---switch hands without setting down the DB--- One arm DB power clean Left One arm DB front squat Left One arm DB push press Left One arm DB front squat Left One arm DB push press Left
Go as heavy as possible. Do not drop the DB or set it down during the cycle. If the weight is dropped during the cycle, complete 5 Burpees before picking it up.
Score is load in pounds multiplied by reps completed. BURPEE PENALTY: subtract 10 points from your score for each Burpee.
6 comments:
Wow I have been married 15 years to my best friend.
That might sound funny but till I started Crossfit she was my only friend :)
Congratulations! We love you guys!!
Congratulations Drew & Amber!! You 2 and those kiddos are what it's all about!!
Happy Anniversary Amber and Drew! May the next 15 be richer and full to overflowing of the Lord's favor to your family.
Tomorrow's WOD is
Jump Drills
Then
Complete as many cycles of the following in 10 minutes of:
Each cycle consists of the following:
One arm DB power clean Right
One arm DB front squat Right
One arm DB push press right
One arm DB front squat right
One arm DB push press right
---switch hands without setting down the DB---
One arm DB power clean Left
One arm DB front squat Left
One arm DB push press Left
One arm DB front squat Left
One arm DB push press Left
Go as heavy as possible. Do not drop the DB or set it down during the cycle. If the weight is dropped during the cycle, complete 5 Burpees before picking it up.
Score is load in pounds multiplied by reps completed. BURPEE PENALTY: subtract 10 points from your score for each Burpee.
Scoring example:
(70# DB)(100 reps)-(25burpees)(10penalty points)
(70)(100)-(25)(10)
7000-250
6750
Thank you all!!! I love you Drew Hill!
Post a Comment