1121 Main St, Bryson City, NC 28713

W.O.D. Monday 9-17-2012

"Strengthen Your Brothers"

W.O.D. Monday 9-17-2012

Start of another week.  Looking forward to seeing our CrossFit2232 crew do work.  CrossFit HQs workout from Saturday fits perfectly for the start of our week.  So here you go:


Five rounds for time of:
15 Walking lunge steps, carrying a 95 pound barbell in the front rack position
30 Double-unders

SWOD – Split Jerks (from the rack and behind the neck) 1,1,1,1,1,1,1

Rest at least 2 mins between each set

Accessory work:

Barbell shrugs

Plate/Front Raise

Rear Delt Raise

Reverse Hyper

We will discuss rep schemes for the last exercises in class (unless I get more time to post).

Comments: 7

  1. Summer says:

    Rx’d 10:25

    Split jerk from rack- 185lbs

  2. Chase Sneed says:

    Sword rack jerks-275 PR

  3. Mike Santa Maria says:

    Swod 205 pr

  4. Teresa says:

    70 lb split jerk. Up from 35.

  5. TBird says:

    12:30 wod. 155 split jerk. I just like to leave room for improvement. 🙂

  6. William says:

    I like your style TBird

    7:19 rx
    205 split jerk
    315 barbell shrug

  7. William says:

    I would like to give a shout out to Mike on that split jerk PR. Awesome work sir!

Comments are closed.

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