November 5, 2013

0

Happy Birthday Brian R!

CrossFit
Skill: Ring Dips 3 x Max Rep

WOD: Holleyman
30 Rounds for Time
5 Wall Balls (20/14)
3 Handstand Push Ups
1 Power Clean (225/155)

CrossFit Prep
Lifts Learned: Thruster, Push Jerk, Split Jerk

Competitor
Strength:

  • 1) 5X1 3 Position Clean (Floor, Hang, Hip) @ 80% – rest as needed
  • 2a) 4X3 Push Press + 1 Push Jerk + 1 Split Jerk – heaviest possible, rest 60 sec.
  • 2b) 4X4 Tempo Pendlay Rows (2 count pause at the top) – heaviest possible, rest 60 sec.

WOD: Same as CrossFit