120416

Don’t have time for a long post tonight, but I do feel the need to say thank you to two people. Brian and Clare Sharp, of CrossFit Central London, have legitimately set a new standard for hospitality. They could not have been more patient, and have developed a gym community that clearly reflects how outgoing and generous they are. Thank you, Brian and Clare, for making my first European experience one that exceeded any expectation I could have ever imagined, and for teaching me how to not die while playing chicken with the other UK drivers.

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Lauren Brooks 160# – Elisabeth Akinwale 175# – Snatch PRs:

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WOD 120416:

BB Gymnastics

1) 5X2 1 Hang Snatch (full squat) + 1 OHS + 1 Snatch Balance + 1 OHS @ 65% (of 1RM Snatch) – rest 75 sec.

Notes: Each set of the above complex should be repeated for 2 reps. One set is the sequence (complex) listed above performed twice through.

Conditioning

For total working time:

Run 400m
-rest 2:00
Row 500m
-rest 2:00
Run 400m
-rest 1:30
Row 500m
-rest 1:30
Run 400m
-rest 1:00
Row 500m

Notes: These should be all out efforts. Keep track of each round and if there is greater than a +/- 5 second differential between any round there is a 25 Burpee penalty.

Midline

1a) 3X5 TGU (5 UB each arm) – heaviest possible, rest 45 sec.
1b) 3X15 Strict T2B – rest 45 sec.