Tuesday 2010 11 09
Skill/Strength
Sledge Hammer Practice (Sub KB)
WOD - (Courtesy of Atomic CrossFit Comp WOD 1)
For time 21 -15 -9 of
2 KB Front Squat (53/35)
20 yd Sledge Hammer (6x6)
Elevated push ups w/ hands release
Standards
Dual KB Front Squats
- Competitors will hold both KB’s in front, keeping the KB’s or fingers touching throughout the entire rep. KB MAY NOT drop below the waist at any time during the rep.
- Standard range of motion is the hip crease below the top of the knee and hips and knees fully extended at the top of the rep.
Hammer 6X6
- Competitors must straddle the 6x6 and strike it with the sledgehammer. NO DRAGGING of the 6X6, it must be advanced in your designated lane with a solid strike. If the 6x6 leaves the athlete’s designated lane, they must return it to the correct lane before advancing it. The movement will be complete when the entire 6x6 has crossed the designated line.
Elevated Feet/CF Games Deload Push-ups
- With their feet elevated, athletes must do a push-up, releasing their hands at the bottom. Judges must see space between the competitors hands and the ground and elbows must be fully locked out at the top of the rep.
Post time to comments or Beyond the White Board:
http://beyondthewhiteboard.com/workouts/106010-the-hammer/workout_sessions/new
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CFE
2 x (2 m on - 2 m off, 1:30 on- 1:30 off, 1 m on - 1 m off, 45 s on - 45 s off, 30 s on - 30 s off, 15 s on - 15 s off.)
S&C
1 m AMRAP - Thrusters (95/65)
30 s Rest
2 m AMRAP - Power Cleans (95/65)
30 s Rest
3 m AMRAP - Deadlifts (95/65)
30 s Rest
4 m AMRAP Air Squats
DONE
Andy Shwos the Grand Finale....Way to go Andy. Now I know you worked hard.
Jessica and Dalilah, seem to have enjoyed the WOD. I am glad you ladies did.
