August 5, 2013

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CrossFit
Strength: 2 Power Snatch + 1 Full Snatch + 2 Overhead Squats (8 Rounds)

WOD: “Diane”
21-15-9
Deadlift (225/155)
Handstand Push Up

CrossFit 101
WOD #1) 800m Run for Max Effort

WOD #2) 21-15-9
Box Jump (24/20)
Kettlebell Swing (53/35)
Sit Up

Competitor
Strength:
1) Take 15 minutes to establish a 1RM 2-Position Hang Snatch
2) 3×1 2-Position Hang Snatch @ 90% of 1RM from #1 (rest 90 second)

WOD: Same as CrossFit