November 10, 2014

CrossFit
Strength: Back Squat 2-2-2-2-2
*Use heaviest weight possible for each set. 3 second pause at the bottom.

WOD: For Time
Row 500m
21 Push Press (115/85)
Row 500m
18 Push Press
Row 500m
15 Push Press
Row 500m
12 Push Press

CrossFit 101
WOD: 5 Rounds for Time
30 Double Unders
20 Kettlebell Swings (53/35)
10 Burpees

Competitor
Strength:
1) Back Squat 6 @ 65%, 4 @ 75%, 2 @ 80%, 2 @ 85%, 1 @ 90%, rest 2 mins
2) Max Rep Back Squats @ 80% 1RM
3) Max Rep Back Squats @ 70% 1RM

WOD: Same as CrossFit