Archived WODS

This is an archived history of Narrows CrossFit WODs. For the latest WODs, check here.

March 20, 2013

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5x2 Heavy Thruster (pulled from rack)

Notes: Focus on staying tight through transition and accelerating through the top.  DO NOT run away from the bar during press, stay vertical use abs to keep a neutral spine.

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1 min ME Rope Climbs 15′

-then-

4 minute AMRAP of:

5 Hang Power Snatches @ 135/95#
10 HSPU
25 Double-Unders

-then-

1 min ME Rope Climbs 15′

-then-

4 minute AMRAP of:

5 Hang Power Snatches @ 135/95#
10 HSPU
25 Double-Unders

-then-

1 min ME Rope Climbs 15′

*total reps of AMRAP and total Rope Climbs are separate