September 12, 2014

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Happy Birthday Jennifer C!

CrossFit
WOD: 9 Rounds For Time
11 Burpees
20 Unbroken Double Unders
1 Deadlift (365/225)
*If you can’t get your double unders unbroken, regular double unders would be the scaling option. Share deadlift bars as necessary.

CrossFit 101
WOD: EMOM x 20
Every Minute on the Minute for 20 Minutes, do:
12 Calorie Row (odd)
10 Burpees (even)

Competitor
Strength:
1) EMOM x 10
1 Back Squat
*Sets 1-2 – 60%
*Sets 3-4 – 70%
*Sets 5-6 – 80%
*Sets 7-8 – 85%
*Sets 9-10 – 90%

2) EMOM x 10
1 Push Press
*Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

3) EMOM x 10
1 Split Jerk
*Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

WOD: 12 Minute AMRAP
6 Handstand Push Up (strict)
9 Pull Ups (strict)
12 Pistols (alternating)