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"Down and Up" – SNORIDGE CROSSFIT

"Down and Up"

For Time:

800m Run
30 Med Ball Cleans (20#/14#)
20 Pull-ups
10 Clean and Jerks (115#/75#)
400m Run
10 Clean and Jerks (115#/75#)
20 Pull-ups
30 Med Ball Cleans (20#/14#) 
800m Run

Results

View this photo

Clean and Jerk Sequence with Tara:

Tara_Clean and Jerk 1 Tara_Clean and Jerk 2 Tara_Clean and Jerk 3
Tara_Clean and Jerk 4 Tara_Clean and Jerk 5 Tara_Clean and Jerk 6

This morning was a little last minute change on the WOD due to logistics and not wanting to see too large a group crash on the pull-up bars. The original WOD (“Backwards” – one most of you who came in expected since it was on BeyondtheWhiteboard.com) will make an appearance soon but will be during the week when smaller classes can make it manageable. This chipper was more than a good substitute though! 

Want a yummy Paleo dinner? I posted this recipe the other night after we had it with Dallas and Melissa of Whole9. Well it was so good we had it again last night and paired it with a salad of mixed greens, strawberries, blueberries and pine nuts with balsamic and EVOO dressing. 

Whole9 Dinner redux

Notes:

How to Power Clean by Coach Burgener

How Not to Power Clean by Globo Gym Guy