CrossFit Rest _______________________ CrossFit Competitor Rest _______________________ Weightlifting Hang Power Snatch (below knee) 70% 5x3 Power Clean (below knee) + Jerk 60% 3+3, 3+3, 3+3, 3+3 Back Squat 80% 2x4 85% 3x3 Snatch Grip Press 4x4 -choose weight- Back Extension 4x10 …
Archives for September 2014
Wednesday 10/1/14
CrossFit For load: Halting Power Clean + Halting Push Press 3+3 2+2, 2+2 1+1, 1+1, 1+1 For time: 30 Sit-ups 20 Toes to Bar 30 Sit-ups 2 rounds for time: 25 Wall Ball Shots 20/14 25 Russian Kettlebell Swings 53/35 25 Double unders __________________________ CrossFit Competitor For time: 30 …
Tuesday 9/30/14
CrossFit For load: Weighted Pull-ups 5-5-3-3-3 (rest as needed) For time: 400m Run 3 Rope Climbs 400m Run 2 Rope Climbs 400m Run 1 Rope Climb 400m Run ___________________________ CrossFit Competitor For time: 1-3-1-5-1-3-1 Ring Muscle-ups Strict Handstand Push-ups (alternate rounds with a …
