Saturday, February 16th, 2019

CrossFit Prince George – WOD

View Public Whiteboard

Barbell

1): Muscle Snatch (Max for day )

2): Power Snatch (4 x 1 @ 80%)

If you do not have a current 1RM: Work to a max for the day then drop to 80% for the 4×1

3): Power Clean & Push Jerk (4 x 1 @ 80%)

If you do not have a current 1RM: Work to a max for the day then drop to 80% for the 4×1

4) : Overhead Squat (1 x 1 @ 80% (of Snatch), 2 x 2 @ 65% (of Snatch))

5): Strict Pull-Up (3 x Max Reps)

Hero WOD

Carse (Time)

For Time:

21-18-15-12-9-6-3

Clean, 95# / 65#

Double-Unders

Deadlift, 185# / 135#

Box Jumps, 24″/20″

Begin each round with a 50 meter Bear crawl.
In honor of U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, died in Kandahar, Afghanistan, on February 8, 2011
To learn more about Carse click here

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