July 17, 2013

CrossFit
Skill: 5 Rounds of
Deadlift x 3 reps
Handstand Pushups x max reps

WOD: 3 Individually Timed Rounds of
500m Row
400m Run

CrossFit 101
Run 400m, then
21-15-9
Kettlebell Swing (53/35)
Goblet Squat (53/35), then
Run 400m

Competitor
Strength:
1) 3×5 Muscle Snatch (Heavy, rest 1:30)
2) 7×2 Snatch from worst position (Heavy, rest 60 sec)
3) 5×2 Cleans from worst position + 1 Jerk (Heavy, rest 60 sec)
4) 4×5 Strict Weighted Pull Ups
5) 4×5 Strict Weighted Temp GH Raise (fast up, then 5 second count down)
6) 4×8 Narrow Grip Bench Press (hand 8-12″ apart, rest 60 sec)
7) 4×15 Reverse Hyper (medium to heavy, rest 60 sec)