Archived WODS

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

February 17, 2016

WARM-UP:

Clean and Jerk Complex
7×3-Position Squat Clean + Split Jerk*, climbing
*each complex consists of 4 reps; the three position clean + 1 jerk at the end.  Perform one set every 1:20.
Pos 1: Hips
Pos 2: knees
Pos 3: Floor

TEAM BARBELL CONDITIONING:
* teams of three, divide work amongst your team as you see fit.

A. Complete AMRAP 7:
50 Back Squats, 155/105
50 Back Squats, 205/145
AMRAP Back Squat in remaining time at 245/165

3 minute rest

B. AMRAP 7:
50 Push Press*, 135/95
50 Push Press*, 155/105
AMRAP Push Presses* in remaining time at 185/135
*Must be a Push Press, not Jerk.

3 minute rest

C. AMRAP 7:
50 Power Cleans, 135/95
50 Power Cleans, 155/105
AMRAP Power Cleans in remaining time at 185/135