April 15, 2015

CrossFit
Strength: 2 Hang Power Clean + 2 Push Jerk 2-2-2-2-2
*Use heaviest weight possible for each set

WOD: 5 Rounds for Time
“DT”
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

CrossFit 101
WOD: Each Round for Time
Run 4 x 800m
*Rest as needed

Competitor
Strength/Skill:
1) EMOM x 10: 2 Touch and Go Power Cleans + Push Jerk @ 60%
2) 4 x 10 Front Squats
3) 4 x 2 Strict Muscle Ups + Max Effort Kipping Muscle Ups

WOD: 3 Rounds
1:00 Max Effort Strict Handstand Push Ups
4:00 AMRAP
7 Power Cleans + Push Jerk @ 70%
14 Bar-Facing Burpees
*Rest 1 Minute Between Rounds