July 22, 2013

Happy Birthday Andrea P!

CrossFit
Strength: Snatch 2-2-2-2-2-2-2 (Use the heaviest weight you can for each set)

WOD: For Total Reps
2 Minutes Max Effort Double Unders
3 Minutes Max Effort Wall Balls (20/14)
3 Minutes Rest
3 Minutes Max Effort Kettlebell Swings (53/35)
2 Minutes Max Effort Double Unders

CrossFit 101
WOD: 12 Minute AMRAP
200m Shuttle Run
14 One Arm Dumbbell Snatch (Alternating)

Competitor
Strength:
1) Find your 3 Position Snatch 1 Rep Max
2) 3 Position Snatch 3×1 at 90% 1RM (Rest 1:30 between sets)
3) Hang Snatch High Pull 3-3-3-3
4) Pendlay Row 8-8-8-8

WOD: For Time
1 Minute Max Effort Rope Climbs 15′
3 Minute AMRAP of:
15 Burpees (6″ target above reach)
10 Kettlebell Push Press (53/35 – one in each hand)
2 Minutes Max Effort Rope Climbs 15′
3 Minute AMRAP of:
15 Burpees (6″ target above reach)
10 Kettlebell Push Press (53/35 – one in each hand)
1 Minute Max Effort Rope Climbs 15′