October 2, 2013

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CrossFit
Skill: 2 Minute AMRAP of Box Jumps (24/20)

WOD: For Time
“Angie”
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats

CrossFit 101
5 Individual Rounds for Time:
Max Effort 350m Row
Max Effort Push Ups

Competitor
Strength:

  • 1) 10 minutes to establish 3RM UB Power Snatch (these should be touch and go reps).
  • 2) 10 minutes to establish 3RM UB Power Clean (these should be touch and go reps).
  • 3) 10 minutes to work to a heavy (non-maximal) Jerk triple from blocks/rack (each rep may be dropped).
  • 4a) 5X3 Clean Deadlifts with pause at bottom of knee – heaviest possible, rest 60 sec.
  • 4b) 5X5 Double Hand KB Push Press – heaviest possible, rest 60 sec.

WOD: 3 Rounds for Time
10 KB Cleans (two hands/bells, from the floor) 32/24kg
20 Wall Balls 30/20# (if you do not have a 30# ball, use a 12′ target)
50 Double-Unders