"Fran"
21-15-9:
Thrusters (95/65)
Pull Ups
*Everyone will have a partner to judge this wod. There will be standards that the judge MUST uphold. All thrusters will be both proper depth at the bottom, as well as fully locked out in the frontal plane at the top (head through and arms locked). All pullups will begin at fully locked out hanging at the bottom, and the chin must reach above the bar at the top.
** You and you partner will take turns judging each other (unless your judge is a coach). Once your partner is finished, allow them to recover before you begin your attempt.
*** You must no rep your partner if they fail to achieve the proper range of motion. Count out loud so they can hear where they are in the wod. If you no rep them, say it loud and clear.
Crossfit Verve (Denver, CO)
ReplyDeleteStrength:
Back squat (Box Squat)
40% x5 reps : 95#
50% x5 reps: 120#
60% x5 reps (only): 150#
WOD:
for time...
25 Kettlebell swings, 32kg (20kg): 24 kg
5 Wall ball shots, 20# (14#): 20#
20 Kettlebell swings, 32kg (20kg): 24 kg
10 Wall ball shots, 20# (14#): 20#
15 Kettlebell swings, 32kg (20kg): 24 kg
15 Wall ball shots, 20# (14#): 20#
10 Kettlebell swings, 32kg (20kg): 24 kg
20 Wall ball shots, 20# (14#): 20#
5 Kettlebell swings, 32kg (20kg): 24 kg
25 Wall ball shots, 20# (14#): 20#
Time: 9:58