July 9, 2014

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Happy Birthday Courtney M!

CrossFit
Strength: Power Clean 1RM

WOD: For Time
“Grace”
30 Clean & Jerks (135/95)

CrossFit 101
WOD: For Time
“Sexy A$$”
Walking Lunge 100m
Run 800m
100 Air Squats

Competitor
Strength:
1) Halting Clean Deadlift + Hang Clean + Clean Complex x 5
*Use heaviest weight per set

2) EMOM x 5
1 Back Squat
*Set 1 – 40% x 1 rep *Set 2 – 50% x 1 rep *Set 3 – 60% x 1 rep *Set 4 – 70% x 1 rep *Set 5 – 80% x 1 rep

3) Every 2 Minutes for 6 Minutes
1 Back Squat
*Set 6 – 85% x 1 rep *Set 7 – 90% x 1 rep *Set 8 – 95% x 1 rep

3) Back Squat Max Reps @ 85% 1RM

WOD: For Time
Row 1000m
Handstand Walk 50ft
30 Thrusters (135/95)
Handstand Walk 50ft
Row 1000m