December 31, 2014

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

WOD: 7 Minute AMRAP
“CrossFit Games Open 13.4”
3 Clean & Jerks, 135/95 lbs
3 Toes To Bars
6 Clean & Jerks, 135/95 lbs
6 Toes To Bars
9 Clean & Jerks, 135/95 lbs
9 Toes To Bars
12 Clean & Jerks, 135/95 lbs
12 Toes To Bars
15 Clean & Jerks, 135/95 lbs
15 Toes To Bars
18 Clean & Jerks, 135/95 lbs
18 Toes To Bars
*If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

CrossFit 101

  • Tabata Air Squat
  • Tabata Ball Slams, 40/25 lbs
  • Tabata Push-up (hand release)
  • Tabata Wall Ball, 20/14 lbs

*The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Complete one movement before going to the next. The Tabata score is the lowest reps performed in any of the intervals.

Competitor
1) Snatch and Power Snatch Cycling

2) 4 x 1 Front Squat + 1 Thruster
*Same weight across

3) Back Squat 4 x 3
*Same weight across

WOD: Holland Special