First week of WOD posts!

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First week of WOD posts!

Monday – 7/6/09

Warm-up: Farmers Walk circa building (100/70lbs)

Squat: 5RM

MetCon – 3 rounds for time:
20 DB Hang Cleans (40/20lbs)
20 V-ups
20 Push-ups

-Second repeater! We did this one in mid May when we were still doing the free workouts. I’d say this WOD is a sneaky one, because it doesn’t look too hard, but the potency of the workout is very evident after the first set of DB Hang Cleans. Everyone did so well in pushing themselves today! The crazy thing is that we’re on the 5th week of the strength bias, and while dreadfully fatigued, everyone still managed to go up in weight AND still crush their old time…I’d call that progression!!!!!!




By | 2017-04-25T14:40:24+00:00 July 7th, 2009|CrossFit Ktown Knoxville, Uncategorized|3 Comments


  1. Doug July 7, 2009 at 6:39 am

    Definitely tough – no chance to breathe during the DB HCs. Doing it Rx’d is great regardless.

    And yes, I sandbagged my back squat for a month. Oops!

  2. crossfitktown July 7, 2009 at 8:52 am

    200 lbs BS here you come…

  3. Jessie July 8, 2009 at 4:43 am

    Sadly, I did not come in on Monday, so I didn’t get to repeat this workout. I’ll just live vicariously through Megan. Nice pic Meg and nice time!

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