September 17, 2013

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Happy Birthday Zoe H and Sarah S!

CrossFit
Strength: Weighted Pull Up 3-3-3-3-3
*Use the heaviest weight you can for each set.

WOD: 3 Rounds for Time
500m Row
15 Over the Rower Burpees

Competitor
Strength:

  • 1) 15 minutes to find a 2RM Hang Clean & Jerk (top of knee) – the BB may be dropped after the first Jerk.
  • 2) 3×2 @ 95% of Max from above – rest 90 plus seconds.
  • 3) HBBS: 1X5@65%, 1X5@70, 1X5@75%, 1X5@80% – rest 2 minutes.
  • 4) Front squat: 1X5 @ 60%, 3X5@65% – rest 2 minutes.

WOD: 4 Rounds for Total Working Time
Run 400m
20 Burpee Box Jumps (20)
Rest 1:1