September 24, 2013

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CrossFit

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

WOD: “Tons of Shoulders”
For Time: Shoulder-to-Overhead
Male Weight- 7000 lbs
Female Weight 5000 lbs
*Once you select your weight, you must keep that weight throughout.

Men

  • 95# x 74 reps
  • 115# x 61 reps
  • 135# x 52 reps
  • 155# x 46 reps
  • 185# x 38 reps

Women

  • 65# x 77 reps
  • 75# x 67 reps
  • 95# x 53 reps
  • 105# x 48 reps
  • 115# x 44 reps 

Competitor

Strength:

  • 1) 15 minutes to find a 3 Position Clean + Jerk (Floor, Hang, Hip, then Jerk).
  • 2) 3×1 @ 90-95% of Max from above – rest 90 plus seconds.
  • 3) HBBS: 1X5@60%, 1X3@70, 1X2@80%, 1X2@90%, 1X1@95%– rest as needed.
  • 4) Front squat: 1X5@65%, 1X4@75%, 1X4@80%, 1X4@85% – rest as needed.

WOD: 3 Rounds for Reps and Distance
3 rounds for reps and distance of:
1:00 ME C2B Pull-ups
3:00 Max Trips Sled Pull 100′ – heavy

*Sled pulls should be performed in 50′ down and back sections. Face forward for 50′, then face backwards to return.