Archived WODS

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

June 4, 2014

STRENGTH:

3 Stop Snatch Pull, 5x2 - Bottom to Top - 100 - 110% 1RM Snatch

* 2 second pause at the following 3 locations: 2" from floor - BOTTOM of knee cap (top of first pull) - "Power Position" (in hip with knees slightly bent and about 1" separation between bar and hip, shoulders back, weight in heels)

CONDITIONING:

4 rounds of:

1:00 ME Strict + Kipping Pull-Ups (as many strict as possible, then – without coming down – as many Kipping as possible, this continues every time on the bar)
1:00 ME Row For Calories
1:00 ME Hang Cleans (95/65)
1:00 Rest