CFWU x 2
3 rnds of:
5 reps 185# Clean & Jerk
10 HSPUs
rest 5 min
2 rnds of:
2x30 yrd sprints
30 KB swings
2x30 yrd sprints
30 box jumps
rest 5 min
3 times through the following progression
15 sec Planche - frog stand
10 sec Planche - advanced frog stand
5 sec Planche - tuck
About Me
- Michael Murphy
- B.Sc. (UBC-2005)
PhD candidate(UWO-2009/10)
Head Trainer 4 Horsemen Weightlifting Club
Speed, Agility and Conditioning (SAC) Coach - London Legion Track Club
CrossFit Level 1 Certified Trainer
National Coaches Certification Program:
Trained Level 1 Weightlifting Club Coach.
Certified Comp. Intro. Coach
WOD 1
ReplyDeleteTime 10:11
Sub C&J 165#
Completed 7 HSPUs in the first round then the remaining were completed with my feet on a box (24")
WOD 2
Time 5:53