August 22, 2013

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CrossFit
Strength: 7 Rounds of: 1 Hang Power Snatch + 2 Overhead Squats
* Focus on the lock out and landing of power snatch. You should be able to move directly into an OHS without moving your feet.

WOD: For Time
100 Double Unders
25 Walls Balls (20/14)
75 Double Unders
25 Wall Balls
50 Double Unders
25 Wall Balls

CrossFit 101
WOD: “Annie”
50-40-30-20-10
Double Under
Sit Up

*Scale: 3:1 on the jump rope

Competitor
Strength:

  • 1) Snatch from Block 3-3-3/Take 10 minutes to work up to a heavy triple (no misses), then repeat for three sets – rest as needed.
  • 2) Clean & Jerk from Box 2-2-2/Take 10 minutes to work up to a heavy double (no misses), then repeat for three sets – rest as needed.
  • 3) Back Squat: 1X6@65%, 1X6@75%, 2X6@80%
  • 4) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.