April 30, 2013

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CrossFit

Strength: Shoulder Press 3×5 (same weight each set)

WOD: For Time
20 Wall Balls (20/14)
40 Pull Ups
20 Wall Balls
40 Box Jumps (24/20)
20 Wall Balls
40 Ring Dips
20 Wall Balls
40 Kettlebell Swings (53/35)
20 Wall Balls

 

Competitor

Strength: EMOM x 7 – 1 Power Snatch + 2 Snatch Grip Behind the Neck Press (80% of 1RM) and EMOM x 7 – 2 Power Cleans + 1 Push Jerk (70% of 1RM)

WOD: Same as CrossFit