November 24, 2014

CrossFit
Strength: Overhead Squat 2-2-2-2-2
*Use heaviest weight possible for each set

WOD: 3 Rounds for Time
Row 500m
30 Ball Slams (40/25)
30 Push Ups

CrossFit 101
Strength: 4 Sets (Not for Time)

  • Weighted Step Ups 8-8-8-8 (each leg)
  • Dumbbell Bench Press 8-8-8-8
  • Side Plank (0:30 each side)

*Use heaviest weight possible for each set

WOD: For Time
“Dumbbell Fran”
21 Dumbbell Thrusters (35/20)
21 Pull Ups
15 Dumbbell Thrusters
15 Pull Ups
9 Dumbbell Thrusters
9 Pull Ups

Competitor
Strength:
1) Back Squat 6 @ 65%, 4 @ 75%, 2 @ 80%, 2 @ 85%, 1 @ 90%

2) Back Squat Max Reps @ 85% 1RM
*Tempo 30X0

WOD: Same as CrossFit