CrossFit
For load:
Power Clean (T&G) 7-5-3
(rest 2:00)
For load:
Kettlebell Swing 21-15-9
(rest 2:00)
For load:
Front Squats 7-5-3
(rest 2:00)
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CrossFit Competitor
For load:
Axle Shoulder to Overhead 7-5-3 (from rack)
(rest 2:00)
Complete your wod from SICest of the Southwest 2013
A. 4 rounds:
5 Deadlifts 205lbs
10 Burpees Over Barbell
B. 4 rounds:
3 Squat Clean 205lbs
10 CTB Pull-ups
C. 4 rounds:
5 Deadlifts 205lbs
15 Push-ups (hand release)
D. 4 rounds:
5 Deadlifts 205lbs
10 CTB Pull-ups
For time:
500m Row
250m Row
500m Row
(alternate with partner)
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Weightlifting
Power Snatch + Power Snatch (from knee)
70% 1+3, 2+2, 2+1
75% 1+2, 2+1, 2+2
80% 1+1, 1+1
Front Squat
80% 4×3
85% 3×3
Bench Press
70% 5×6
“You need to make a commitment, and once you make it, then life will give you some answers.”
~Les Brown
