November 4, 2014

CrossFit
WOD: For Time
Row 2K

Post-WOD: As Many Reps as Possible in 2 Minutes
1) Rope Climbs
2) Toes to Bar
3) Double Unders

CrossFit 101
WOD: For Time
100 Burpees

Competitor
Strength:
1) Front Squat 3 @ 90%, 2 @ 95%, 1 @ 100%, 3 @ 90%, 2 @ 95%, 1 @ 100%
*Rest 2 minutes between sets

2) Every 2:00 for 20:00
1 Clean
*Sets 1-2 – 70-75% *Sets 3-4 – 75-80% *Sets 5-6 – 80-85% *Sets 7-8 – 85-90% *Sets 9-10 – 90-95%

WOD: Every 3:00 for 24:00
Run 400m
10 Box Jump Overs (24/20)
1 Clean (choose load – heavy)

CrossFit Prep
Lifts: Strict Press, Push Press, Push Jerk

Skills: Pistols, GHD Sit Ups