December 3, 2014

CrossFit
Strength: Bear Complex 1-1-1-1-1
Power clean, front squat, push press, back squat, push press
*Use heaviest weight possible for each set

WOD: For Time
50 Kettlebell Walking Lunges (53/35)
10 Burpees
40 Wall Balls (20/14)
10 Burpees
30 Box Jumps (24/20)
10 Burpees
20 Chest to Bar Pull Ups
10 Burpees
*15 Minute Time Cap

CrossFit 101
WOD: For Total Rounds
5 Rounds of 3 Minute AMRAP
3 Dumbbell Snatch (Right Arm)
3 Dumbbell Snatch (Left Arm)
6 Push Ups
9 Air Squats
1 Minute Rest

Competitor
Strength:
1) Deadlift 8 @ 55%, 6 @ 65%, 4 @ 75%, 2 @ 85%, 1 @ 90%, 1 @ 95%, 1 @ 100%, 1 @ 100%

2) Bear Complex 1-1-1-1-1
*Use heaviest weight possible for each set

WOD: Same as CrossFit