August 28, 2013

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Happy Birthday Ryan G and Haven W!

CrossFit
Skill: Toes to Bar 3x Max Rep

Strength: Turkish Get Ups
3 sets x 3 reps each arm – Post 3RM

WOD: Luke WOD 2 For Time
15 Deadlifts (225/155)
30 Kettlebell Swings (53/35)
12 Deadlifts
24 Kettlebell Swings
9 Deadlifts
18 Kettlebell Swings (53/35)

CrossFit 101
WOD: Locals Only Scaled WOD 3
12 Minute AMRAP
10 Hand Release Push Ups
15 Kettlebell Swings (53/35)
Run 200m

Competitor
Strength:

  • 1) 12 minutes to establish a 3rm Hang Power Snatch (from hips).
  • 2) 12 minutes to establish a 3rm Hang Power Clean (from hips).
  • 3) 12 minutes to work to a heavy but not maximal Jerk triple (from rack or blocks).
  • 4a) 5X2 Pause Clean Pull (pause 3 counts at the bottom of the knee) – heaviest possible, rest 60 sec.
  • 4b) 5X5 Behind the Neck Push Press – heaviest possible, rest 60 sec.

WOD: Same as CrossFit