August 13, 2014

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CrossFit
Skill: Handstand Push Ups (strict/kipping/deficit) and handstand walks

WOD: Each for Time
Run 4 x 400m
*Rest 4 minutes between efforts

CrossFit 101
WOD: Each for Time
Run 3 x 800m
*Rest 5 minutes between efforts

Competitor
Strength:
1) Every 1:30 for 15:00
High Hang Clean + Clean

2) Front Squat:  2 @ 75%, 2 @ 80%, 2 @ 85%, 1 @ 90%, 1 @ 90%, 1 @ 90%, 1 @ 90%, 1 @ 90%

WOD: EMOM x 30:00
15 Double Kettlebell Swings
10 Walking Lunges
12 Burpee Box Jump Overs
*Every minute, on the minute, for 30 minutes: Minute 1 – 15 Double Russian Kettlebell Swings (heavy) Minute 2 – 10 Walking Lunges with Kettlebells or Dumbbells (you choose the load) Minute 3 – 12 Burpee Box Jump-Overs (24″/20″)