August 11, 2014

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Happy Birthday Holly M!

CrossFit
Strength: Work up to a heavy single power clean (not your 1RM)

WOD: As Many Reps as Possible for Each Round

1) 4 Minute AMRAP
3 Strict Pull Ups
3 Power Cleans (135/95)
6 Strict Pull Ups
6 Power Cleans
9 Strict Pull Ups
9 Power Cleans
*Increase by 3 reps until time runs out

— 2 Minutes Rest —

2) 4 Minute AMRAP
3 Chest to Bar Pull Ups
3 Power Cleans (135/95)
6 Chest to Bar Pull Ups
6 Power Cleans
9 Chest to Bar Pull Ups
*Increase by 3 reps until time runs out

— 2 Minutes Rest —

3) 4 Minute AMRAP
3 Pull Ups
3 Power Cleans (135/95)
6 Pull Ups
6 Power Cleans
9 Pull Ups
9 Power Cleans
*Increase by 3 reps until time runs out

CrossFit 101
WOD: 3 Rounds for Time
50 Double Unders
50 Sit Ups

Competitor
Strength:
1)Every 2:00 for 16:00
3 Snatches
Loading by set (by %): 50, 60, 65, 70, 75, 80, 80, 85

2) Back Squat  6 @ 60%, 4 @ 70%, 2 @ 80%,

WOD: As Many Reps as Possible for Each Round

1) 4 Minute AMRAP
3 Strict Pull Ups
3 Power Cleans (165/125)
6 Strict Pull Ups
6 Power Cleans
9 Strict Pull Ups
9 Power Cleans
*Increase by 3 reps until time runs out

— 2 Minutes Rest —

2) 4 Minute AMRAP
3 Chest to Bar Pull Ups
3 Power Cleans (165/125)
6 Chest to Bar Pull Ups
6 Power Cleans
9 Chest to Bar Pull Ups
*Increase by 3 reps until time runs out

— 2 Minutes Rest —

3) 4 Minute AMRAP
3 Pull Ups
3 Power Cleans (165/125)
6 Pull Ups
6 Power Cleans
9 Pull Ups
9 Power Cleans
*Increase by 3 reps until time runs out