August 6, 2013

0

Happy Birthday Angie B, Amanda C, Amanda O, and Alicia W!

CrossFit
Strength: 7×1 of 3 Hang Power Cleans + 1 Push Jerk (heaviest possible, rest 60 seconds)

WOD: For Time
10 Thrusters (135/95)
50 Double Unders
8 Thrusters
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
20 Double Unders
2 Thrusters
10 Double Unders

Competitor
Strength:
1) 15 minutes to establish 1RM of 2 Clean Pulls + 1 Clean & Jerk
2) 3×1 @ 90% 1RM Clean Complex
3) Back Squat 1×8 @ 65%% 1RM, 1×8 @ 70%, 1×6 @ 80%, 1×6 @ 85% (rest 2 min)
4) Front Squat 1×5 @ 60% 1RM, 1×5 @ 70%, 1×5 @ 75%, 1×5 @ 80%)

WOD: Same as CrossFit