August 15, 2014

CrossFit
Strength: Front Squat 2-2-2-2-2

WOD: For Reps
8 Minute AMRAP
200m Run
20 Pistols
10 Shoulder to Overhead (115/75)

— No Rest —

3 Minute AMRAP
Burpees Over Bar

CrossFit 101
WOD: 3 Individual Rounds for Time
“El Pukie”
Row 250m
10 Kettlebell Swings (53/35)
10 Burpees
10 Kettlebell Swings
10 Burpees
10 Kettlebell Swings
Row 250m
*Rest 6 minutes between each round. 100% effort.

Competitor
Strength:
1) Front Squat: 2 @ 60%, 2 @ 70%, 2 @ 80%, 2 @ 85%, 2 @ 90%, rest 2 mins

2) Every 1:30 for 15:00
2 Split Jerks
*Pause for 2 full seconds in the receiving position before recovering – make notes and adjustments to your footwork and weight distribution. Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85.

WOD: 6 Minute AMRAP
10 Handstand Push Ups (Strict)
20 Ring Dips
30 Chest to Bar Pull Ups

— Rest 4 Minutes —

5 Handstand Push Ups (Strict)
10 Ring Dips
15 Chest to Bar Pull Ups