Archived WODS

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

July 24, 2015

STRENGTH:

Specific Warm-Up - All reps should be as fast and explosive as possible:
Back Squats: 8 @ Bar , 6 @ 30%, 4 @ 40% 
** After each set, complete 4 box jumps to a comfortable height with a step down

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Back Squat Speed Partials - Pins set just above sticking point, 2 second pause in bottom then explode off the pins. 

4 @ 50%, 4 @ 55%, 6 @ 55%, 6 @ 60%, 6 @ 60%, 4 @ 60%

After each set of squats, complete 5 rebound jumps.

** Complete rebound jumps WITHIN 1 Minute after Squat set, Rest 1 Minute after each set of jumps.

CONDITIONING:

With a 15 minute running clock:
Every 3 minutes complete:
200m Row + AMRAP Squat Clean to Overhead at 155/105 in remaining time.
Your score is the total number of cleans you complete.  You can get the bar overhead any way you want, thruster, push press, jerk or split or any combination of those movements.