September 3, 2013

Happy Birthday Danielle C!

Don’t forget that our 7:15pm CrossFit Class begins tomorrow.

CrossFit
Strength: 3 Position Snatch 1RM (Floor, Knee, Hip)

WOD: 1/2 Mary
10 Minute AMRAP
5 Handstand Push Ups
10 Pistols (Alternating Legs)
15 Pull Ups

Competitor
Strength:
1) 15 min to establish a 1RM of the following complex: 2 Clean Pulls (not high pull) + 1 Clean & Jerk.
2) 3X1 @ 90% of max from above – rest 60 sec.

Note: Emphasize control when you return to the floor for each rep. You should feel the weight change in the foot as you move from the hang to the start position and back up.

3) HBBS: 1X5@70%, 1X5@80%, 1X2@85%, 1X3@90%, 1X1@100% – rest as needed.
4) Front Squat: 1X5@65%, 1X4 @ 75%, 80%, 85% – rest 2 minutes.

WOD: 3 Rounds for Time
15 Deficit HSPU 6/4″
25 Pullups
75 Double-Unders