April 22, 2013

CrossFit
Strength: Power Clean & Push Jerk 1-1-1-1-1-1-1

WOD: 4 Rounds for Time
12 Handstand Push Ups
400m Run

CrossFit 101
Skill: Pull Up Progressions

WOD: 21-15-9
Burpees
Box Jump Overs

Competitor
Strength: Power Snatch + Snatch 3×1 @ 65%, 2×1 @ 70%, 2×1 @ 75%, 1×1 @ 80% and Power Clean + Push Jerk 3×1 @ 70%, 3×1 @ 75%, 2×1 @ 80%

WOD Part 1: 4 Rounds for time of Max Rep Unbroken HSPU and 500m Row

WOD Part 2: 1 Set of Each of the Following
1) Max Rep UB Kettlebell Swings (53/35)
2) Max Rep UB Thrusters (115/75)
3) Max Rep Handstand Walk for Distance (3 attempts)