October 22, 2014

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Happy Birthday Michele S!

Strength: Push Press 5-5-5
*Use heaviest weight possible for each set

WOD: 3 Rounds For Time
“Helen”
Run 400m
21 Kettlebell Swings (53/35)
12 Pull Ups

CrossFit 101
Strength: 4 Sets
10 Goblet Squats
12 Ring Rows
Side Plank 0:30 on each side
Rest 1 Minute

WOD: 5 Rounds for Time
35 Double Unders
200m Run

Competitor
Strength:
1) Split Jerk 3-3-2-2-2-2-1-1-1-1

  • *Sets 1-2 – 3 reps @ 60%
  • *Sets 3-4 – 2 reps @ 70%
  • *Sets 5-6 – 2 reps @ 80%
  • *Sets 7-8 – 1 rep @ 85-90%
  • *Sets 9-10 – 1 rep @ 90-95%

2) Deadlift 8 @ 50%, 6 @ 60%, 4 @ 70%, 2 @ 80%, 2 @ 90%

  • *Rest 2 minutes between sets

WOD: Same as CrossFit