January 8, 2014

CrossFit
Strength: Heavy Single Power Clean
*Work your way up in weight until it feels heavy. Don’t shoot for your max.

WOD: 3 Rounds for Time
Run 800m
21 Power Cleans (155/105)

CrossFit 101
WOD: For Reps
3 Rounds/1 Minute Per Station
Wall Ball (20/14)
Kettlebell Swing (53/35)
Box Jump (24/20)
Dumbbell Push Press
Row (calories)
Rest

Competitor
WOD #1:
Complete as many rounds as possible in 4 mins of:
1 Power Clean, 205/135 lbs
1 Chest-to-bar Pull-up, 205/135 lbs
2 Cleans, 205/135 lbs
2 Chest-to-bar Pull-ups, 205/135 lbs
3 Cleans, 205/135 lbs
3 Chest-to-bar Pull-ups, 205/135 lbs
4 Cleans, 205/135 lbs
4 Chest-to-bar Pull-ups, 205/135 lbs
*Rest 8 mins

WOD #2:
As many rounds as possible in 4 mins of:
Power Clean 155 lbs
Pull-up (chest-to-bar)

-Every round increase reps:
1 clean
1 pull up
2 clean
2 pull up
3 clean
3 pull up
Post total rounds.
*8 minutes after WOD 2

WOD #3:
Complete as many rounds as possible in 12 mins of:
Row, 250 m
25 Kettlebell Swings, 32 kg
50 Double Unders
*8 minutes after WOD 2