Monday’s WOD

BootCamp #131104:

Technique:

Rowing

Endurance:

– 1000m Row (2 min rest)

– 3x 250m Row (1 min rest each)

– 1000m Row (2 min rest)

– 3x 250m Row (1 min rest each)

– 1000m Row

 

CrossFit #130929:

Warm-up:

800 M Run

Skill:

Burgner

6 Rounds For Time:

400 M Run

25 Burpees

*Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.

 

Advance #130611:

Testing – Day 3

EMOM for 5 minutes:

2 Hang Squat Cleans @ 70%

Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.

1) 20 minutes to establish a 1RM HBBS.

Notes: The Cleans should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply setup like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.

2) 150 Burpees for time.