September 27, 2013

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Happy Birthday Michael C!

CrossFit

Strength: Overhead Squat 5-5-3-3-1-1-1
*Use heaviest weight possible for each set

WOD: 10 x 100m Sprints

CrossFit 101
Warm Up: 10 x 100m Sprints

WOD: “Invisible Fran”
21-15-9
Air Squats
Push Ups

Competitor
Strength:

  1. 3X3 Snatch from Blocks @ power position – use a heavy “working” weight, rest as needed.
  2. 3X2 Clean & Jerk from Blocks @ power position  – use a heavy “working” weight, rest as needed.
  3. HBBS: 1X5@65%, 3X5@75% – rest exactly 2:00.
  4. Front Squat: 4X5@65% – rest 60 sec.
  5. 4X5 Tempo Close Grip Bench Press (3 counts down, pause 3 counts at bottom, fast back up – hands 12″ apart) – heavier than last week, rest 60 sec.
  6. XME C2B Strict Supinated Pullups – rest 60 sec
  7. 3X8 Weighted Strict GH Raise – heavier than last week, rest 60 sec. (no swing, start from a position parallel to the floor)