Thursday 6/15/2011 WOD | CrossFit Dupont Washington D.C.CrossFit Dupont Washington D.C.

Tex | 15.06.2011

CrossFit Dupont's new mascot, Jackson.

‘The greatest achievement is to outperform yourself.’

Denis Waitley

PRACTICE for 10 minutes:
Handstand Holds

Work through the progressions. Post longest hold of the day.

then

WOD:
Complete 5 rounds of:
1 Power Snatch
3 Overhead Squat
5 Box Jumps
*Do 1 power snatch, then 3 overhead squats without setting the bar down, then transition to box jumps.
*Increase the load each round.
*Increase the box jump height each round.
*Go as heavy as possible, go as high as possible.
*Rest as necessary between rounds.
then

Stretch!

Post heaviest load and highest jump to comments.

8 Responses to Thursday 6/15/2011 WOD

Dana says:

June 15, 2011 at 11:07 pm

now that is a good looking dog!

Reply
BigV says:

June 16, 2011 at 8:48 am

Handstand to 45s
Snatch/OHS to 95lb
Box jump to 38.5in

Reply
Joey Joe Joe says:

June 16, 2011 at 9:54 pm

Handstand to 45 seconds
Snatch/OHS to 140#
box step ups (no jumping due to knees) — 26″ (that’s what she said)

Reply
KT says:

June 16, 2011 at 10:02 pm

Handstand: 50 sec.
Metcon: 65/24, 70/24, 80/26, 85/27, 90/27
90 was just slightly out if textbook form. Snatch press! (that’s what she said)

Reply
EGP says:

June 17, 2011 at 7:21 am

Freestanding Handstand – 50 seconds
Snatch/OHS – worked up to 185lbs
Box jump/step down – 24″ working on getting my vertical back. I miss 40 inches (that’s what she said).

Reply
Cali says:

June 17, 2011 at 11:01 am

What a sweet pea! Dana’s pup? Nice handstand time EGP!

Reply
Jim B says:

June 18, 2011 at 7:51 am

Nice work guys and gals! I foresee us going upside-down again in the near future! (That’s what I said.)

Reply
Paul R says:

June 20, 2011 at 9:14 am

Snatch to OHS @ 115lbs
Box Jump ~36″

Reply