July 29, 2013

CrossFit
Strength: Back Squat 10-10-10
*Use heaviest weight possible for each set

WOD: For Time
“Flight Simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-2
Unbroken Double Unders

CrossFit 101
WOD: 5 Rounds Each for Total Time
“Teamwork Tuesday”
10 Goblet Squat (choose load)
15 Kettlebell Swings (choose load – same as swings)
Run 200m
*In teams of two, partners alternate to complete 5 sets of each. 1 partner works, 1 partner rests. Ex: 1 round each work, 1 round each rest)

Competitor
Strength:
1) Every 1:30 for 15 minutes
Split jerk from behind the neck
*Choose load. Build up over 10 sets.

2) Shoulder Press 5@80%, 4@85%, 3@90%, 2@95%, 1@100%

WOD: For Time
“Double Grace”
60 Clean & Jerks (135/95)

CrossFit Prep
Lifts: Presses and Split Jerks

Skills: Pistols and Double Unders