July 2, 2013

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Happy Birthday Stephanie C!

CrossFit
Strength: Power Clean/Front Squat Complex
1 Power Clean + 3 Front Squats (5 Rounds, Heaviest Weight per Set)

WOD: 3 Rounds for Time
50 Kettlebell Swings (53/35)
100 Double Unders

Competitor
Strength:

1) 7×1 3 Position Clean (Hi Hang, Hang, Floor) + 1 Jerk (Heaviest Possible)
2) 4×5 Split Press (Heavier than last week)
3) 4×5 Pendlay Row (Heavier than last week)

WOD: 3 Rounds for Total Reps
1 Minute ME Deficit HSPU
2 Minute AMRAP of
12 Toes to Bar
12 Dumbbell Push Press (50/35)

*Rest 1 Minute