December 2, 2014

CrossFit
WOD: 8 Rounds, Each for time
250m Row
25 Double Unders
*1:00 rest between rounds

Crossfit 101
WOD: For Time
“GI Jane”
100 Burpee Pull Ups

Competitor
Strength:
1) Every 1:30 for 9:00
1 Muscle Snatch (choose load)

2) Every 2:00 for 16:00
1 High Hang Snatch + Hang Snatch + Full Snatch
*Sets 1-2 – 70% with a 2-3 second pause in receiving position after the full snatch *Sets 3-4 – 75% with a 2-3 second pause in receiving position after the full snatch *Sets 5-6 – 80% *Sets 7-8 – 85%

WOD: Same as CrossFit
*Double Unders are Unbroken

Incendia Barbell
1) Every 1:30 for 9:00
1 Muscle Snatch (choose load)

2) Every 2:00 for 16:00
1 High Hang Snatch + Hang Snatch + Full Snatch
*Sets 1-2 – 70% with a 2-3 second pause in receiving position after the full snatch *Sets 3-4 – 75% with a 2-3 second pause in receiving position after the full snatch *Sets 5-6 – 80% *Sets 7-8 – 85%