December 12, 2014

Happy Birthday Sarah F and Coach Matt!

CrossFit
Strength: Clean & Jerk
*Build to a heavy single

WOD: For Time
50 Double Unders
10 Handstand Push-ups
40 Double Unders
8 Handstand Push-ups
30 Double Unders
6 Handstand Push-ups
20 Double Unders
4 Handstand Push-ups
10 Double Unders
2 Handstand Push-ups

Rest, 1 min

— then —

Row (calories), 4 mins

Rest, 1 min

— then —

50 Double Unders
10 Clean & Jerks, 135/95 lbs
40 Double Unders
8 Clean & Jerks, 135/95 lbs
30 Double Unders
6 Clean & Jerks, 135/95 lbs
20 Double Unders
4 Clean & Jerks, 135/95 lbs
10 Double Unders
2 Clean & Jerks, 135/95 lbs
*Post total time including row and rest

CrossFit 101
WOD: For Rounds
“Death by 10m”
Run 10 m in the first 1 min
Run 20 m in the second 1 min
Run 30 m in the third 1 min
… Continuing this for as long as you are able.

Competitor
Strength:
1) Power Snatch 4×1 at 60%/1RM Hang Snatch 4×1 at 60% 1RM/Overhead Squat 4×2 at 60% 1RM

2) Clean & Jerk 1-1-1
*Build up to 90% of 1rm, then two drop sets at -20#

WOD: Same as CrossFit