October 28, 2014

CrossFit
Strength: Front Squat 5-5-5
*Use heaviest weight possible for eat set

WOD: For Time
“Grace”
30 Clean & Jerks (135/95)

CrossFit 101
Strength: 4 Rounds Not for Time
20 Kettlebell Swings
10 Weighted Box Step Ups (per leg)
1 Minute Double Under Practice
1 Minute Rest

WOD: 10 Minute AMRAP
“Teamwork Tuesday”
In teams of 2, alternate every 20 calories and row for as many calories as possible in 10 minutes

Competitor
Strength:
1) 3 @ 80%, 2 @ 85%, 1 @ 90%, 3 @ 85%, 2 @ 90%, 1 @ 95%, 6 @ 80%
*Rest 2 minutes between sets

2) Every 1:30 for 15:00
1 Clean (choose load)
*Sets 1-3 – 70-75%
*Sets 4-6 – 75-80%
*Sets 7-8 – 80-85%
*Sets 9-10 – 85-90%

WOD: Same as CrossFit

Post-WOD: 6 Minute AMRAP
20 Wall Balls (20/14)
40 Double Unders
*5 Minutes After “Grace”

Incendia Barbell Club
1) Every 1:30 for 15
1 High Hang Snatch + Snatch @ 70% 1RM

2) Snatch Grip Deadlift 3-3-3-3-3
*Use heaviest weight possible for each set

CrossFit Prep
Logan’s Choice