September 16, 2013

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Happy Birthday Carrie T!

CrossFit
Strength: Hang Squat Clean 3-3-3-3-3
*Use the heaviest weight you can for each set.

WOD: For Total Reps

You will choose one movement to do for 4 minutes, then another to do for 3 minutes, another for 2 minutes and the final for 1 minute. Like FGB, there is no rest between movements. As soon as the first 4 minutes are over, you move immediately into your next movement.

  • The Movements:
  • Anchored Abmat Situps
  • Row for Calories
  • Kettlebell Swings (53#/35#)
  • Squat Cleans (185#/135#)

You will choose which movement you do for what amount of time.  The order 4mins, 3mins, 2mins, and 1min doesn’t change.

CrossFit 101
WOD: For Time
50 Double Unders
40 Kettlebell Swings
30 Wall Balls
20 Burpees
10 Hand Release Push-ups
20 Burpees
30 Wall Balls
40 Kettlebell Swings
50 Double Unders

Competitor
Strength:

1) 15 minutes to find a 3RM Hang Snatch (top of knee) – these should be UB, do not drop the BB between reps.
2) 3×3 @ 100% of Max from above – you may drop the bar in between reps, rest 90 plus seconds.
3a) 4X5 Snatch High Pull from the Power Position (Hips) @ 80%-85% of Max Snatch – rest 60 sec.
3b) 4X4 Tempo Pendlay Row (5 second descent to floor) – rest 60 sec.

WOD: To Be Performed Continuous, With No Breaks Between Parts.
1:00 ME Muscle-Ups

3:00 AMRAP of:
9 Shoulder to OH 135/95#
12 TTB

1:00 ME Muscle-Ups

3:00 AMRAP of:
9 Shoulder to OH 135/95#
12 TTB

1:00 ME Muscle-Ups

6:00 to establish a 3RM Split Jerk