Deadlift 1-1-1
Then:
3 Rounds of the following for timePost Loads and Metcon time to comments:
Above: Derek is about to take on the Clean and Jerk WOD while "judge" Brad watches in the background at the CrossFit Sectionals.
CrossFit Sectionals WOD
As many OHS as possible in 10 minutes using a KB.
Start off with a 500m run, then continue with as many OHS as possible without bringing the KB below shoulder level. If you bring the KB below shoulder level, you must run 200 meters.
Men-36 /Women-26.5
KOP Crosfit Sectionals crowd
Weighted pullups 1-1-1
Then...
5 Rounds for Time:
10 OHS 115/85
7 KB Swings 70/53
5 HSPU
The crew at Sectionals
"CrossFit Sectionals WOD" (w/some modifications)
AMRAP IN 20 MINUTES
Run 800 M
Then....
20 Double Unders
15 Wall Balls, 20/15
10 Ring Pushups
5 Pullups
Congrats to everyone who competed in Saturdays CrossFit Sectionals!
Oh yeah, Rest!
Today is a rest day. All who competed yesterday definitely need it! Look forward to possibly doing some of the WODs this week, haha! WOD #3 was absolute torture!!!!
Rest Up!!
"ICE"
Complete reps of 9-15-21-15-9
SDHP, 75lb/55lb
KB Swings, 53lb/36lb
"My clean & press is stronger than my press"-Mark Janus Baker
Press 3-3-3
Then:
10-9-8-7-6-5-4-3-2-1 Reps of:
Med ball cleans
Ring dips
This Saturday, March 13th, is the CrossFit Games Sectionals for PA, MD, and DE. Come out to Crossfit KOP and support Derek, Steve, Jenny, Kenny and Jim as they compete. If you have not already registered as a spectator you still can by clicking HERE.
Click HERE for some more information about the event and to see the WODs for our region.
