July 11, 2014

CrossFit
Strength: Deadlift 1RM

WOD: For Time
“Diane”
21-15-9
Deadlift (225/155)
Handstand Push Up

CrossFit 101
WOD: EMOM x 20
Odd – Row for Calories (12/10)
Even – 12 Box Jumps (24/20)

Competitor
Strength:
1) Front Squat 3@ 70%, 2 @ 80%, 2 @ 90%, 1 @ 95%, 1 @ 95%

2) Every 2:00 for 16:00
Hang Clean + Clean + Front Squat + Jerk
*Build to heaviest set

WOD: For Calories
Every 10 Minutes for 40 Minutes (4 sets)
Run 800m
Rope Climb (4/3)
Row for Calories