July 15, 2014

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Happy Birthday Stephen H, Bruce P and Dan W!

CrossFit
Strength: 2 Hang Power Cleans + 2 Push Presses 2-2-2-2-2
*Use heaviest weight possible for each set
*2 cleans then 2 presses without dropping bar

WOD: 12 Minute AMRAP for Total Reps
Run 200m
Max Rep Strict Handstand Push Ups
* Set ends when athlete comes off wall. Scale to kipping HSPU. 

CrossFit 101
WOD: 5 Rounds for Time
35 Double Unders
Run 200m

Competitor
Skill:
Every minute, on the minute, for 12 mintues:

  • Minute 1 – Strict Muscle-Up x 1-4 reps (regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
  • Minute 2 – Handstand Walk x 15-20 Meters
  • Minute 3 – Unbroken Double-Unders x 50 reps

Strength:
1) Every 2 Minutes for 16 Minutes
1 Push Jerk + 1 Split Jerk

2) Shoulder Press : 5 @ 75%, 5 @ 80%, 4 @ 85%, 3 @ 90%, 2 @ 95%

WOD: 5 Rounds for Time
Run, 200 m
5 Ground To Overheads (185/135)
5 Bar Muscle Ups
5 Strict Handstand Push-ups
*Scale – CTB Pull Ups, Kipping HSPUs

CrossFit Prep
Lifts: Med Bal Clean, Power Clean, Squat Clean

Skills: Rope Climbs, GHD Sit Ups

CrossFit Endurance
Skills & Drills