September 30, 2013

0

Happy Birthday Avery G & Michael M!

CrossFit
Strength: Front Squat 5-5-3-3-1-1-1
*Use heaviest weight you can for each set.

WOD: For Time
Row 1000m
150 Double Unders
Run 800m

CrossFit 101
WOD: For Time
“Dirty 30”

  • 30 Box Jumps (24/20)
  • 30 Jumping Pull Ups
  • 30 Kettlebell Swings (53/35)
  • 30 Lunges
  • 30 Knees to Elbows
  • 30 Dumbbell Push Press (20/15)
  • 30 Sit Ups
  • 30 Wall Balls (20/14)
  • 30 Burpees
  • 30 Double Unders

Competitor
Strength:

  • 1) 15 minutes to establish a 3RM Pause (3 counts @ bottom of knee) Snatch.
  • 2) Pause (3 counts @ bottom of knee) Snatch: 1X1@90%, 1X@95%, 1X1@100% of 3RM from #1
  • 3a) 3X5 Snatch Grip Deadlift with Pause at Bottom of knee (5 counts) – heaviest possible, rest 60 sec.
  • 3b) 6X5 Pendlay Row – heaviest possible, rest 60 sec.

WOD: 10 Minute AMRAP
100′ Shuttle Run (50′ down/50′ Back)
30 Lateral Jumps 14″
100′ Shuttle Run (50′ down/50′ Back)
15 C2B Pull-ups