August 19, 2013

Happy Birthday Shayna T!

CrossFit
Strength: Jerk Complex
Work up to your 1RM of 1 Push Press + 1 Push Jerk + 1 Split Jerk

WOD: 12 Minute AMRAP
Handstand Walk 10m
12 Pistols

CrossFit 101
WOD 1) 1000m Row

WOD 2) For Time
21-15-9
Burpees
Box Jump Over

Competitor
Strength:
1) 15 minutes to establish a Max 3-Position Snatch (Floor, Hang, High-Hang).
2) 3X1 3-Position Snatch (Floor, Hang, High-Hang) @ 90% of Max from #1 – rest 90 sec.
3a) 5X3 Snatch High Pulls @ 115% of #1 – rest 60 sec.
3b) 5X6 Pendlay Row – heaviest possible, rest 60 sec.

WOD:
3 rounds for time and reps of:

3:00 to complete-

Row 500m (all out)
ME Muscle-Ups in the remaining time

Rest 2:00 after each round.