Tuesday 9/10/13

CrossFit
For load:
DBall Over the shoulder 3-3-3-3-3
(rest as needed)

5 rounds for time:
7 Back Squat 185/125
7 Kettlebell Swings 53/35
~then
35 Wall Ball Shots 20/14

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CrossFit Competitor
Push Press
2×2 75%
2×2 80%
2×2 85%

For time:
10 Handstand Push-ups
5 Rope Climbs 12′
10 Handstand Push-ups
4 Rope Climbs
10 Handstand Push-ups
3 Rope Climbs
10 Handstand Push-ups
2 Rope Climbs
10 Handstand Push-ups
1 Rope Climbs
30 Ring Dips

For time:
1000m Row
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Weightlifting
Clean
75% 2×3
80% 2×2
85% 3×1

Jerk
85% 2×3
90% 2×2
95% 2×1

RDL
85% 3×3
90% 3×2

“Silent gratitude isn’t much use to anyone.”
~Gladys Browyn Stern