Christy's XFit Blog

The more I CrossFit, the less I suck.

Archive for clusters

WOD #241 – 17 September 2010

W/U: 3x(10 lunges, lax ball lower back, 10 push, 10 DL, 20 sec front lever, shoulder stretch)

WOD: Power Snatch 3-3-3 @ 80% 1RM
35-55-55-65

50 Squat Clean Thruster (95/65) – scaled 40 @ 42#
Perform 4 Burpees on the minute, every minute (including the first minute).

time = 9:54

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WOD #222 – 13 August 2010

W/U: DB exercises

WOD: Overhead Squats 5-5-5 (60% 1RM)
35-40-45

3 Rounds
400m Run – scaled to 500m row (raining)
7 Squat Clean Thrusters (clusters), 135/95  Рscaled to 4  @ 65#
21 Push-ups – scaled to 12 push ups off box
Rest two minutes.

time splits = 4:25, 10:50, 17:29