CrossFit Love 9.12 | 9.12 WOD

 In WOD

CrossFit Love 9.12

Making your mark on the world is hard. If it were easy, everybody would do it. But it’s not. It takes patience, it takes commitment, and it comes with plenty of failure along the way. The real test is not whether you avoid this

The real test is not whether you avoid this failure, because you won’t. It’s whether you let it harden or shame you into inaction, or whether you learn from it; whether you choose to persevere. ~ B. Obama

Pre-Session Weightlifting

Max this complex:
1 Power Snatch +
1 Hang Squat Snatch +
1 Snatch +
3 Overhead Squat

Thrusters
1 x 10 @ heavy
*work up to a 10 rep max
*no more than 50 reps

WOD

Pause Front Squats @ 3211
3 x 3 @ sets across

6:00 AMRAP
12 Deadlifts @ 135 / 85
18 Goblet Squats @ 50 / 40
Rest 4:00
6:00 Cap
50 Box Jumps @ 30 / 24

Accessory Work

4 x 12 GHD Back Extensions
4 x :20 Weighted Prone GHD Plank Holds @ 45 / 25
4 x :40 Hollow Hold

 

ROMWOD - Optimize Your Range of Motion

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