July 8, 2014

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Happy Birthday Allison L!

CrossFit
Strength: Find Your 1RM Back Squat

WOD: 2 Rounds For Time
“Karen’s Evil Sister”
75 Wall Balls
75 Double Unders

CrossFit 101
WOD: 3 Rounds, Each for Time
5 Dumbbell Manmakers
400m Run
*Rest 2 Minutes Between Each Round
**Manmaker = 1 burpee jump back, 1 push up, 1 row (each arm), 1 burpee jump up, 1 squat clean thruster

Competitor
Skill: EMOM x 12
Minute 1 – Strict Toes to Bar x 6-8 reps
Minute 2 – Handstand Hold x 45 seconds
Minute 3 – Unbroken Double Unders x 40-50 reps

Strength:
1) Every 2 Minutes for 16 Minutes
1 Push Press + Power Jerk + Split Jerk
*Heaviest 2-3 loads from last week for all 8 sets

2) Shoulder Press

  • Shoulder Press 1×5 at 50% 1RM
  • Shoulder Press 1×5 at 60% 1RM
  • Shoulder Press 1×5 at 70% 1RM
  • Shoulder Press 1×3 at 85% 1RM
  • Shoulder Press 1×3 at 85% 1RM
  • Shoulder Press 1×3 at 85% 1RM
  • Shoulder Press 1×3 at 85% 1RM
  • Shoulder Press 1×3 at 85% 1RM
  • Shoulder Press 1×3 at 85% 1RM
  • Shoulder Press 1×10 at 60% 1RM

WOD: Every 8 Minutes for 24 Minutes
Row 500m
25 Handstand Push Ups
Run 400m

CrossFit Prep
Lifts: Deadlift, Sumo Deadlift High Pull, Med Ball Cleans

Skills: Handstand Walks, Double Unders