September 20, 2013

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Happy Birthday Kristy L!

CrossFit
Strength: EMOM x 12
1 Power Clean (choose load)
5 Chest-to-Bar Pull Ups

WOD: For Time
5 Minutes of Max Effort Kettlebell Swings (53/35)
Run 1 Mile
*There is no break after the KB Swings

CrossFit 101

WOD: For Time
400m Run
21 Kettlebell Swings (53/35)
21 Burpees
400m Run
15 Kettlebell Swings
15 Burpees
400m Run
9 Kettlebell Swings
9 Burpees

Competitor
Strength:

  • 1) Snatch Double from Blocks @ top of knee + 1 Rep from floor: Take 10 minutes to work up to a heavy double + 1 rep from the floor (no misses), then repeat for three sets – rest as needed.
  • 2) Clean & Jerk Double from Blocks @ top of knee + 1 Rep from floor: Take 10 minutes to work up to a heavy double + 1 rep from the floor (no misses), then repeat for three sets – rest as needed
  • 3) HBBS: 2X5@65%, 3X5@70% – rest exactly 90 seconds.
  • 4a) Front Squat: 4X5@60% – rest 60 sec.
  • 4b) 4X5 Tempo Close Grip Bench Press (3 counts down, pause 3 counts at bottom, fast back up – hands 12″ apart) – heaviest possible, rest 60 sec.
  • Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work).
  • 5a) 3X8 Weighted Strict Pullups – heaviest possible, rest 60 sec.
  • 5b) 3X8 Weighted Strict GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor)