August 14, 2013

0

CrossFit
Skill: Pistols, Handstand Walks, Rope Climbs

WOD: 2 Minute Challenges

      • Double Unders
      • Pistols
      • Ring Dips
      • Handstand Walk
      • Box Jumps
      • Rope Climbs

90 Seconds Rest Between Each Station

CrossFit 101
WOD: “Fight Gone Bad Style”
3 Rounds, 1 Minute Per Station of:
Wall Ball (20/14)
Kettlebell Swing (53/35)
Box Jump (24/20)
Dumbbell Push Press
Row for Calories
Rest

Competitor
Strength:
a) Record Your Best 3 Position Power Snatch 1RM (12 Minute Cap)
b) Record Your Best 3 Position Power Clean 1 RM (12 Minute Cap)
c) Clean Pull 4×3 (Same Weight)
d) Snatch Grip Push Press 5-5-5-5 (Heaviest Weight Per Set)
e) Overhead Squat with Bottom Pause 1-1-1-1 (Heaviest Weight Per Set)
f) 4×3 Clean Pull @ 110-115% of 1RM Clean and 4×5 Snatch Grip Push Press + 1 Paul OHS (Heaviest Possible)
g) Find Your Split Jerk 3RM (12 Minute Cap)

WOD: For Time
30 Pull Ups
30 Target Burpees (10″ Above Highest Reach)
20 Pull Ups
20 Target Burpees
10 Pull Ups
10 Target Burpees