August 16, 2013

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Happy Birthday Jeff H and Travis J!

CrossFit
Strength: Back Squat 20RM
WOD: 12 Minute AMRAP
Run 200m
7 Kettlebell Swings (70/53)
7 Chest to Bar Pull Ups

CrossFit 101
WOD: 10 Minute AMRAP
10 Air Squats
15 Double Unders

Finisher: Tabata Sit Ups

Competitor
Strength:

  • a) Snatch Double from the Blocks at top of knee 2-2-2- and 1 rep from the floor 1-1-1
  • b) Clean & Jerk Double from the Blocks at top of knee 2-2-2 and 1 rep from the floor 1-1-1
  • c) Back Squat 8 @ 65%, 8 @ 70%, 8 @ 75%, 8 @ 80%
  • d) Front Squat 1×5 @ 60%, 1×5 @ 65%, 2×5 @ 70% and Bench Press 4×5 Tempo Close Grip
  • e) 3xME Strict Chest to Bar Pull Ups
  • f) 3×15 Strict GH Raise