October 18, 2013

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Happy Birthday B Clay!

CrossFit
Strength: Push Press 3RM

WOD: 2014 OC Throwdown Qualifier 1
14 Minute AMRAP
10 Hand Release Bar Facing Burpees
15 Hand Release Deadlifts (165/110)
20 Wall Balls (20/14)

CrossFit 101
WOD: 4 Rounds for Time
400m Run
50 Air Squats
* Time Cap: 25 Minutes

Competitor
BBG

  1. Take 12 minutes to work to 3 heavy sets of: 2 Snatches from Blocks @ top of knee + 1 rep from the floor.
  2. Take 12 minutes to work to 3 heavy sets of: 2 Clean & Jerk from Blocks @ top of knee + 1 rep from the floor + 1 Jerk (after Clean from floor).

Strength
1) HBBS: 1X5@60%, 1X5@70%, 2X5@75% – rest exactly 2:00.

2a) Front Squat: 1X5@60%, 1X5@70%, 1X5@75% – rest 60 sec.
2b) 3X5 Bench Press @ 75% of Max from 131004 – rest 60 sec.

Notes: There are three sets of both FS and BP, these should be performed alternating (as usual with A/B work).

3a) 3X5 Strict Weighted Pullups – heaviest possible (every set), rest 60 sec.
3b) 3X12 GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor)