Fitness:
A. OTM x 10: 10 Banded Kettlebell Swings (Red/Orange)
B. "Penelope Member of the Month WOD"
(I'm not sure if she did this deliberately but she choose an exact previous Open WOD...)
CrossFit Open 13.2
AMRAP in 10 minutes
5 Shoulder-to-Overheads
10 Deadlifts
15 Box Jumps
Barbell (52.5/35kg)
Compare to 14/3/2013
Jason W: 299 (9 + 14 BJ)
Nikki Ascott: 237 (7 + 12 BJ)
Performance:
A. 10 minutes to complete:
Week 4 of 5/3/1 Deadlift:
5r x 40%, 50%, 60%
B. See Fitness
Sweat:
'Grunt Work"
400m Wheelbarrow Carry (60/40kg)
200m Torque Sled Pull (50kg / L2)
100m (10x10m shuttles) 32/24kg)
50m Dog Sled Pull & Push (80/50kg)
*Pull & Push = 10m
Weightlifting:
(0 - 10 min)
A. Halting Clean Deadlift (upper thigh / 1 sec) + Squat Clean: 5s x 1+1r x 75% (OT2M)
(14 - 24 min)
B. BTN Push Jerk + BTN Split Jerk: 5s x 1+1r x 70% (OT2M)
(24 - 45 min)
C. Week 4 of 5/3/1 Deadlift:
5r x 40%, 50%, 60%
+
Pause Back Squat: 5 x 70%, 4 x 73%, 3 x 76%
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