Wednesday’s WOD 9/12/12

Don’t forget to tune into ESPN2 to watch the 2012 CrossFit Games.

Buy In:

Snatch 85%

1-1-1

WOD:

Death by Power Cleans 135/95

Be like Pyrros Dimas!

Cash-Out:

L-Sit on Parallettes

1 Minute

For today’s buy-in we are going to perform the snatch.  Work up to a load that is close to 85% of your 1 rep max for no more than 3 sets of 1 rep.

For the workout we are going to perform “Death by Power Cleans”.  On the minute, every minute you will perform consecutive power cleans.  What that means is you will perform 1 power clean on the 1st minute, 2 power cleans on the second, 3 on the third.  At first, it may seem that this workout is easy… but when you start getting to minute 7, 8, and 9 it becomes increasingly tough and intense.

For the cash-out we are going to work on our L-Sit holds on parallettes.  Do 1 minute worth of L-Sit holds.  So if you can only hold the l-sit for 20 seconds, then rest and try again until you collect 1 minutes worth of L-sits.

Results