July 23, 2013

Happy Birthday Liz S!

CrossFit

Strength: Rack Thruster 5-5-3-3-1-1 (Use heaviest weight you can for each set)

WOD #1) Death by Handstand Push Up
With a continuously running clock perform:
1 HSPU the first minute
2 HSPU the second minute
3 HSPU the third minute…..and continue this for as long as you are able.

WOD #2) Max Effort 500m Row

Competitor

Strength:
1) 15 Minutes to Establish a Max 3 Position Clean + Jerk (Floor, Hang, Hip, Jerk)
2) 3×1 3 Position Clean & Jerk (Floor, Hang, High-Hang) @ 90% of Max from #1
3) HBBS 1×10 @ 60%, 1×8 @ 70%, 1×6 @ 75%, 1×4 @ 80% (rest 2 minutes)
4) Front Squat 1×5 @ 60%, 3×5 @ 70% (rest 90 seconds)

WOD: Same as CrossFit