September 27, 2013
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:
- 3X3 Snatch from Blocks @ power position – use a heavy “working” weight, rest as needed.
- 3X2 Clean & Jerk from Blocks @ power position – use a heavy “working” weight, rest as needed.
- HBBS: 1X5@65%, 3X5@75% – rest exactly 2:00.
- Front Squat: 4X5@65% – rest 60 sec.
- 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.
- XME C2B Strict Supinated Pullups – rest 60 sec
- 3X8 Weighted Strict GH Raise – heavier than last week, rest 60 sec. (no swing, start from a position parallel to the floor)