Jump and Run

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Don’t forget about the Benchmark WOD tomorrow

WOD 8/20

A. Deadlift: 6 x 1 @ 85% 1RM @ 20X1. One rep on the minute.
B. Deadlift: AMRAP in 90 sec. Use 65% of 1RM.
For time:
Run 800m
50 Box Jumps 30″”/24″”
Run 800m

90/90 hip stretch
3/3 Mtn Climber Twists
5/5 Shinbox switches

If you have not heard about it Everyday Paleo is a great site for recipes and food ideas.  Its run by Sarah Fragroso, a trainer at NorCal Strength and Conditioning down in Chico.  See how a busy mother of three incorporates paleo into her lifestyle.

5 Comments on “Jump and Run”

  1. From Crossfit Lindy:

    For time:
    50 Double Unders
    4 rounds of:
    10 Power Snatches @95, 65
    15 Abmat Sit Ups
    50 Double Unders

    11:05 with 55lb bar. (next time will do the 65, did all snatches unbroken)

  2. Good luck on the benchmark WOD today PDX!!!

    From Crossfit Lindy:

    “Air Force WOD”
    For time:
    20 Thrusters
    20 Sumo deadlift high pulls
    20 Push jerks
    20 Overhead squats
    20 Front squats
    *Note* At the beginning of every minute you will perform 4 burpees. So at the start of the WOD, you will do 4 burpees then move to the Barbell. You can move to the next movement WITHOUT doing any burpees. Just at the start of every minute. (95/65)

    55lb bar for all except OH squat and front squat used 45.
    time: 18:55.
    (after I used the 45 for OH I didn’t want to think about picking up the 55 for front squats)

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