Archived WODS

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

February 20, 2015

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STRENGTH:

Warm-Up: 8@Bar, 6@30%, 4@40%, 3@60% - Slight pause in bottom, bounce out & drive.

Tempo Back Squats - 
3@68%, 3@70%, 3@73%, 3@73%, 3@75%
**These will all be done with a 3 - 2 - 1 cadence: 3 seconds down, 2 second hold, drive up with speed.  Strict 2 Minutes of rest between sets.  If your shoulders dip upon initiating out of the bottom, drop weight.  Think about keeping your shoulders and hips as vertically stacked as possible. 

CONDITIONING:

FOR TIME:
15-12-9:
Thruster (115/80)
CTB Pull-Ups
Immediately into…
15-12-9:
Burpee BJ's (24/20)
Hang Squat Clean (115/80)