Saturday – 141025

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After Workouts 1-4, CrossFit 314 is sitting 12/72!

Snatch: Cori – 135 (pr), Garth – 185
Thruster: Courtney – 105, Neil – 230
Clean and Jerk: Nikki – 165 (pr), Adam – 255

WAY TO GO, CREW!!!

You can follow live scoring for the remainder of the weekend HERE.

Warmup

5 Minute Spealler Warmup
Snatch Review
Discuss all movements

WOD

Pat Sherwood’s Monday Monster Mash – 141020

Start the following workout at 0:00

3-4-5-4-3 reps for time of:

Muscle-up
Squat snatch 155/105

Rob – 10:53
Ben – 10:55
Jesse – 15:53 😦

Scale to:

4-3-2-1

Strict Pullup
Power Snatch

Start the following workout at 20:00

3 Rounds for time of:

21 Wall Ball Shots 20/14
14 Handstand push-ups
7 Deadlifts 315/205

Ben – 32:42
Rob – 35:59
Jesse – 37:48 😦

Scale to:

3 Rounds for Time of:

15 Wall Ball Shots 20/14
12 Pushups
6 Deadlifts (70%)

Start the following workout at 40:00 (Optional)

3 Rounds for time of:

400m run
20 Clean & Jerks 95/65

Ben – 51:51
Jesse – 52:58!!
Rob – 53:20

Scale to:

3 Rounds for Time of:

400m Run
15 Clean and Jerks

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