September 25, 2013

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Happy Birthday Cooper W!

CrossFit
Strength:

  • 1) 2 Power Snatches EMOM x 7 (pick load)
  • 2) 2 Power Cleans EMOM x 7 (pick load)

WOD: “Annie”
50-40-30-20-10
Double Unders
Sit Ups

CrossFit 101
WOD: Same as CrossFit
*Scale on Double Unders is 3:1

Competitor
Strength:

  • 1) 10 minutes to establish 3RM UB Power Snatch (these should be touch and go reps).
  • 2) 10 minutes to establish 3RM UB Power Clean (these should be touch and go reps).
  • 3) 10 minutes to establish a 3RM Jerk from blocks/rack (each rep may be dropped).
  • 4a) 4X5 Clean RDL + 5 Clean Grip Jump Shrugs From Hips – heaviest possible, rest 60 sec.
    4b) 4X5 Double Hand KB Bent Over Row – heaviest possible, rest 60 sec.

WOD: For Time
20 Push Press 135/95#
12 Muscle-Ups
20 (steps) BB Walking Lunges (front rack) 135/95#
20 Push Jerks 135/95#
9 Muscle-Ups
20 (steps) BB Walking Lunges (front rack) 135/95#
20 Split Jerks 135/95#
6 Muscle-Ups
20 (steps) BB Walking Lunges (front rack) 135/95#