October 21, 2014

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Happy Birthday Rebecca H!

CrossFit
Strength: Deadlift 5-5-5
*Use heaviest weight possible for each set.

WOD: EMOM x 20
Odd Minutes: 12 Wall Balls (20/14)
Even Minutes: 12 Burpees
*For scaling options, pick a number at the beginning and try to maintain it throughout.

CrossFit 101
WOD: For Time
“Teamwork Tuesday”
Run or Row 1200m
100 Box Jump Overs (24/20)
200 Sit Ups
100 Burpees
Run or Row 1200m
*The above tasks are totals for teams of two. Partition reps as you see fit, but only one partner can be working at any given time.

Competitor
Strength:
1) Every 2:00 for 20 Minutes
1 Hang Squat Clean + Squat Clean (choose load)

  • *Sets 1-3 – 65-70%
  • *Sets 4-6 – 70-75%
  • *Sets 7-8 – 75-80%
  • *Sets 9-10 – 80-85%

2) Front Squat 4-3-2-4-3-2-6

  • *Set 1 – 4 reps @ 75-80%
  • *Set 2 – 3 reps @ 80-85%
  • *Set 3 – 2 reps @ 85-90%
  • *Set 4 – 4 reps @ 80-85%
  • *Set 5 – 3 reps @ 85-90%
  • *Set 6 – 2 reps @ 90-95%
  • *Set 7 – 6 reps @ 75-80%

*Rest 2 minutes between sets.

WOD: Against a 12-minute running clock, complete the following – each for time:
At 0:00 –
50 Wall Ball Shots (20/14 lbs to a 10’ Target)
5 Rope Climbs (15′)

At 4:00 –
40 Wall Ball Shots (20/14 lbs to a 10’ Target)
4 Rope Climbs (15′)

At 8:00 –
30 Wall Ball Shots (20/12 lbs to a 10’ Target)
3 Rope Climbs (15′)

CrossFit Prep
Lifts: Overhead Squat, Snatch Balance, Snatch

Skill: Pistols and Hollow Body/Arch Drills