July 9, 2014
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