October 22, 2014
Happy Birthday Michele S!
Strength: Push Press 5-5-5
*Use heaviest weight possible for each set
WOD: 3 Rounds For Time
“Helen”
Run 400m
21 Kettlebell Swings (53/35)
12 Pull Ups
CrossFit 101
Strength: 4 Sets
10 Goblet Squats
12 Ring Rows
Side Plank 0:30 on each side
Rest 1 Minute
WOD: 5 Rounds for Time
35 Double Unders
200m Run
Competitor
Strength:
1) Split Jerk 3-3-2-2-2-2-1-1-1-1
- *Sets 1-2 – 3 reps @ 60%
- *Sets 3-4 – 2 reps @ 70%
- *Sets 5-6 – 2 reps @ 80%
- *Sets 7-8 – 1 rep @ 85-90%
- *Sets 9-10 – 1 rep @ 90-95%
2) Deadlift 8 @ 50%, 6 @ 60%, 4 @ 70%, 2 @ 80%, 2 @ 90%
- *Rest 2 minutes between sets
WOD: Same as CrossFit