August 28, 2013
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