March 18, 2014

CrossFit
Strength: Record your best 1RM Front Squat

WOD: Sled Pushes 7 x 100 ft
*Use heaviest weight possible for each set

CrossFit 101
WOD: For Time
Row 1000m
100 Double Unders
Run 800m
*3:1 modification on double unders

Competitor
Strength:
1) Back Squat: 1 attempt to establish a 20RM – rest 2:00 (before #2)
*Add approximately 5-10# to last week’s number. Push this week to as close to maximal as possible.
2) Front Squat: Max Reps @ 100% of #1 (after 2:00 rest)

WOD: 4 Rounds
10 Deficit HSPU 6/4″
15 TTB
20 6″ Target Burpees
Rest 1:1