October 9, 2013

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Happy Birthday Sharon C and Jovan W!

CrossFit
WOD: Row 4 x 500m

CrossFit 101
WOD 1): For Time
100 Kettlebell Swings (choose load)
Do 5 burpees EMOM

WOD 2): For Reps
1 Max Set of Wall Balls (choose load)

Competitor
Strength:

  • 1) 10 minutes to establish 3RM UB Hang Power Snatch (these should be touch and go reps).
  • 2) 10 minutes to establish 3RM UB Hang Power Clean (these should be touch and go reps).
  • 3) 10 minutes to work to a near maximal Push Press + Push Jerk + Split Jerk from blocks/rack (each rep may be dropped).
  • 4a) 4X4 Deficit Clean Pulls (feet on 45lb bumper plates) – heaviest possible, rest 60 sec.
  • 4b) 4X4 Heaving Snatch Balance (make sure to transition feet from pulling to catching position each rep) – heaviest possible, rest 60 sec.

WOD:
5 rounds for distance, reps and calories of:
:30 ME Airdyne for Calories (sub row if you don’t have an AD)
:30 Rest
:30 Double KB Hang Clean & Jerk 24/16kg (KBs do not need to return to the floor every rep, start from the same “hang” that you would on a swing)
:30 Rest
:30 ME (trips) 10m Shuttle Run
:30 Rest