May 1, 2013

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CrossFit

Strength: Power Clean 5×3 (use the same weight for each set)

WOD: The Chief

AMRAP in 3 minutes of:
3 Power Cleans (135/95)
6 Push Ups
9 Air Squats
Complete 5 cycles. Rest 1 minute between each cycle. Restart the AMRAP for each cycle.

 

CrossFit 101

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

 

Competitor

Strength:

  • 7×2 High Hang Clean + 1 Jerk (Heaviest possible. Rest 60 seconds)
  • 4×3 Clean Pulls (Heavy. Rest 60 seconds)
  • 4×2 1 & 1/4 Front Squats (Heavy. Rest 60 seconds)

WOD: 4 Rounds for Time
12 Handstand Push Ups (deficit)
15 Toes to Bar
Row 500m