August 30, 2013

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Happy Birthday Josh S!

CrossFit
Strength: Thruster 5-5-3-3-1-1-1

WOD: Bottom to Bottom Tabata Thrusters (45/33)
*Rest at bottom of squat. 5 burpee penalty for dropping the bar.

CrossFit 101
WOD: Tabata Bottom  to Bottom Air Squats and 1 Mile Run

Competitor
Strength:

  1. Snatch from Blocks @ Top of knee: Take 10 minutes to work up to a heavy triple (no misses), then repeat for three sets – rest as needed.
  2. Clean & Jerk from Blocks @ Top of knee: Take 10 minutes to work up to a heavy double (no misses), then repeat for three sets – rest as needed.
  3. HBBS: 1X5@70%, 3X4@80%
  4.  Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.
  5. 4X8 Close Grip Bench Press (hands 12″ apart) @ 70% of Max – rest 60 sec.
  6. 3XME Strict Tempo Suppinated Pullups (3 count pause with chin over bar) – rest 60 sec.
  7.  3X15 Reverse Hypers – heavy but fast, rest 60 sec.