June 7, 2013


Skill: Pistols

Strength: Back Squat 3×5

WOD: 1/2 Mary
As many rounds as possible in 10 mins of:
5 Handstand Push-ups
10 Pistols (Alternating Legs)s
15 Pull-ups

CrossFit 101

WOD: 5 Rounds for Time
Overhead Walking Lunge 50ft (25/10)
15 Burpees

CrossFit Competitor

Strength: 7X3 Banded Deadlifts @ 60% Bar Weight + 25% Band Tension – rest exactly 60 seconds and 7X2 Bench Press – heavier than last week, rest exactly 90 seconds.

Skill: 15 minutes alternating 2-3 Strict Muscle-Ups and Max Free-Standing Handstand Holds (non-walking).

*Notes: If you do not have Strict MU, spend the time practicing a banded version, but make them as slow and controlled as possible. If you cannot hold a handstand, spend the time practicing position with nose and toes against a wall.

WOD: Same as CrossFit