August 21, 2013

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Happy Birthday Chris W!

CrossFit
Skill: Handstand Push Up 3 x ME

WOD: Row 4x1000m (4 minutes rest)

CrossFit 101
Skill: Goat Work

WOD: 150 Wall Balls (pick load)
*Every time you break a set of wall balls, perform 10 push ups

Competitor
Strength:

  • 1) Power Snatch: Find Max UB Triple in 10 min.
  • 2) Power Clean: Find Max UB Triple in 10 min
  • 3) Jerk From Rack/Boxes: Find Max Triple in 10 min (you may drop bar on boxes each rep).
  • 4a) 5X3 Clean Pull @110% of Max CJ – rest 60 sec.
  • 4b) 5X4 DB Push Press + Lunge Each Leg (1 Push Press + 1 Lunge Each Leg = 1 Rep) – heaviest possible, rest 60 sec.

WOD: 5x800m Run (90% or greater effort. Rest 1:1)