July 23, 2014

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CrossFit
Skill: Ring Dips 3x Max Rep

WOD: 3 Rounds for time
400m Run
50 Double Unders
25 Thrusters (95/65)

CrossFit 101
WOD: 3 Rounds, Each for Time
1000m Row
*Rest 3-4 minutes  between efforts

Competitor
Strength:
1) Every 2:00 x 16:00
1 + 1 Cleans (choose load)
*Drop each rep and rest 10 seconds between singles. Build over the course of the 8 sets.

2) EMOM x 5
1 Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep

and then….

Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep

3) EMOM x 10
5 Deadlifts + 5 Bar-Facing Burpees
*Choose a weight that you can move quickly and comfortably – nothing more than has been used in past weeks. Goal is to accumulate volume in a manner that does not wreck you.

WOD: Three rounds for time
Run 800 Meters
100 Double-Unders
10 Thrusters (175/115 lbs)
Rest 3 minutes