August 20, 2013

CrossFit
Strength: Front Squat Pause 2-2-2-2-2
Heaviest weight you can for each set

WOD: For Time
30 Pull Ups
30 Target Burpees (10″ target above highest reach)
20 Pull Ups
20 Target Burpees
10 Pull ups
10 Target Burpees

Competitor
Strength:
1) 15 minutes to establish a Max 3 Position Clean + Jerk (Floor, Hang, Hip, Jerk)
2) 3X1 3-Position Clean & Jerk (Floor, Hang, High-Hang) @ 90% of Max from #1 – rest 90 sec.
3) HBBS: 1X8@65%, 1X6@75%, 1X4@85%, 1X4@90% – rest 2 minutes (or more if necessary).
4) Front squat: 1X5 @ 70%, 1X4@80%, 1X3@85%, 1X3@90% – rest 2 minutes (or more if necessary).

WOD: 3 Rounds for Time
50 Double Unders
50 Walking Overhead Lunges (115/75)
25 Burpees