Tuesday, August 30, 2016

Wednesday - Papa Smurf

One of my favorite Workouts all Year. The Papa Smurf WOD.
Dwain is a force to be reckoned with. He is an over 50 beast that can hang with the best of the best at any CrossFit Box.
Don't be deceived, this WOD, much like the man, is packed with a punch.
So be ready

Dwain is 53 today. Happy birthday Papa Smurf!

Group warm up
line drills

5 sets of 3
OH Squat
Trying to increase weight on each set. Start with 40% of known max

Metcon: "1963"

6 Rounds for time
Buy in 400 meter run
1 - a rig complex or Dwain complex = Pull up, c2bar, k2elbow, t2 bar without dropping (Scale accordingly for Level 1 & 2)
9 - alternating single arm snatches 53/35, 39/26, 35/22
6 - squat cleans 135/95, 105/75, 95/65
3 but slapping burpees

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