Tuesday 7/30/13

CrossFit
7 rounds for load:
3 Power Cleans
5 Front Squats
7 Push Jerks
(rest 1:00)

AMRAP 2:00
Push -ups
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CrossFit Competitor
3 rounds for time:
3 Ring Muscle-ups
7 Handstand Push-ups
21 Double unders (unbroken)

For load:
Wt Chin-up 5-5-3-3-3
(rest 1:30)

For load:
Wt Bar Dips 5-5-3-3-3
(rest 1:30)

3 rounds for time:
3 Ring Muscle-ups
7 Handstand Push-ups
21 Double unders (unbroken)
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Weightlifting
Clean
75% 2×2
80% 2×2
85% 1×2

Clean Pull
100% 3×3
+10kg 1×2
+20kg 1×2

Back Squat
80% 2×3
90% 3×2

“There is no single sport or activity that trains for perfect fitness. True fitness requires a compromise in adaptation broader than the demands of most every sport.”
~Greg Glassman