October 16, 2013

CrossFit

Skill: Strict Pull Ups 3 x Max Reps

WOD: 6 Rounds for Time
5 Power Snatchs (135/95)
*Partner WOD: Use 1 bar, rest while your partner works

CrossFit 101
WOD: 12 Minute AMRAP
200m Shuttle Run
14 One Arm Dumbbell Snatch (alternating arms)
*Choose Load

Competitor
Strength:
1) 10 minutes to establish a Max UB 3-Position Power Snatch (floor, 2″ from floor, top of knee – this should be performed as an unbroken complex).
2) 10 minutes to establish a Max UB 3-Position Power Clean (floor, 2″ from floor, top of knee – this should be performed as an unbroken complex).
3) 10 minutes to work to a near maximal Jerk Triple from blocks/rack (each rep may be dropped).
4a) 4X3 Clean Pulls from blocks (bottom of the knee) @ 110% of max Clean – rest 60 sec.
4b) 4X5 Behind Neck SN Grip Push Press – heaviest possible, rest 60 sec.

WOD: For time
Row 500m
-then-
21-15-9 of:
Wall Balls 20/14#
C2B Pull-ups