October 1, 2014

CrossFit
Strength: 7 x 1 Power Clean + 1 Push Press + 1 Jerk
*Use heaviest weight possible for each set

WOD: 5 Rounds for Time
5 Power Cleans (185/135)
20 Double Unders

Post-WOD: Exactly 3 Minutes After PC/DU WOD
50 Burpees for Time

CrossFit 101
Strength: Renegade Row 10-10-10
*Use heaviest weight per set

WOD: For Time
21-15-9
Burpee
Kettlebell Swing (53/35)
Sit Up

Competitor
Strength:
1) Jerk Balance 3×3

2) Every 2:00 for 10:00
3 Split Jerks (65% 1RM)

3) Every 2:00 for 10:00
Deadlift : 8 @ 50%, 6 @ 60%, 4 @ 70%, 2 @ 75%

WOD: 5 Sets for Max Reps in 3 Minutes
Row 500m
Max Reps Strict Handstand Push Ups
*Rest 3 minutes between sets