February 18, 2014

CrossFit
Strength: Front Squat 3-3-3-3-3
*Go for technique PR

WOD: For Weight
1-1-1-1-1-1-1 Sled Push 100ft
*Use heaviest weight per set

CrossFit 101
WOD: For Time
3 Rounds of
12 Kettlebell Swings
12 Burpees

–then–

3 Rounds of
9 Kettlebell Swings
9 Burpees

Competitor
Strength: Back Squat 4×3 @ 90% (no pause)

WOD: For Time
30 Split Jumps
10 HSPU (regionals standard)
10 Hang Power Cleans 155/105#
30 Split Jumps
20 HSPU (regionals standard)
10 Hang Power Cleans 155/105#
30 Split Jumps
30 HSPU (regionals standard)
10 Hang Power Cleans 155/105#