continuation of fire

Really enjoying peoples reactions to these workouts.. This week isn't going to finish up any less fiery.. 

Todays WOD

WarmUp

-Foam+LAX
-Banded Shoulder warmup
-leg swing+ squat hold
-Couch stretch
-OH PVC squat hold


30 min running clock - 

A.) 2012 CFG - "Snatch Ladder" (modified clean ladder) - 8 min cap

Every 30 seconds, Complete 1 Snatch. Add 10#'s every 30 seconds

Start weight : RX+ : 95/65
                      RX :   65/45
                      Scaled : 45/35


* if less than 5 rounds of addition is achieved, you must finish entire 10 minutes with 2 rounds prior to your failed rep. 

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2 mins rest (time to set up weight for workout)
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B.) 2010 CFG - "The Final 1" - 20 min cap

3 rounds for time of:
30 push-ups with hand release
50m run
21 Overhead Squats (95/65)

 

Post WOD - 3 rounds
20 situps
45 sec plank


long video but if you've got a few.. solid watch of the whole 2012 clean ladder.

CrossFit HYPE / HYPE Weightlifting, East Boca Raton's Premier Fitness Facility and Olympic Lifting Gym.