August 13, 2013

CrossFit
Strength: Front Squat 3 Rep Max

WOD: “Death by Clean & Jerk”
With a continuously running clock, perform:
1 Clean & Jerk in the first 1 min (135/95)
2 Clean & Jerks in the second 1 min
3 Clean & Jerks in the third 1 min … Continuing this for as long as you are able.

Competitor
Strength:
a) Find your Hang Clean & Jerk 2RM
b) Hang Clean & Jerk 3×2 at 95% 1RM
c) Back Squat 1×8 @ 65%, 1×8 @ 70%, 1×6 @ 80%, and 1×6 @ 85% (Rest 2 minutes between sets)
d) Front Squat 1×5 @ 70%, 1×5 @ 75%, 1×5 @ 80%, 1×5 @ 85%

WOD: 7 Rounds for Time
Row for Calories(30 Seconds)
Rest (30 Seconds)
Rope Climb (30 Seconds)
Rest (30 Seconds)
Handstand Push Up at a Deficit (30 Seconds)
Rest (30 Seconds)