Tuesday 12.2.14 Competitor WOD

Dynamic Effort Upper


Shoulder Press (12×2 @ 80% 1RM – taken from ground)


“The Missionary”
Hang Power Snatches (75,55)
Ring Dips

Special Strength

8RM Close grip floor press 3/4 range of motion, weight + double micro band tension **set J hooks so that you only extend through the top 3/4 of the movement


10 Rounds
50m indoor sled drag
with arms extended; overhead, side, forward, etc.
x10 revere hypers, heavy


Erg or ski erg 5 rounds
20sec @ 100% effort
40sec @ 50% effort
**Use wattage output to gauge %

12.6.14 – Holiday Amazing Race

• CrossFit Main Line will NOT hold classes
• CrossFit R5 will be open 8:30am and 9:30am
(babysitting will be available at both time)