Monday’s WOD

News & Events:

NLI Series #1
Legendary Competitor Event coming up on February 8th, Saturday 2014. It is located at an indoor facility. You can sign up by rank. Division I (advance) Division II (intermediate) Division III (beginner). It is $90.
Workouts
Movement List – To be released on 1/08/14
Movement Standards – To be released 1/08/14
Workout #1 – To be released on 1/15/14
Workout #2 – To be released on 1/22/14
Workout #3 – To be released on 1/29/14
Here is the link to register

http://www.legendarycompetitor.com/events/nli-series-1-presented-by-

WODS:

BootCamp:

7 rounds For Time:

1 Rope Climb

10 Wall Balls, 20/15 lbs

15 Kettlebell Swings, 53/35 lbs

20 Double Unders

 

CrossFit #131023

Warm-Up:

2 Rounds:

5 Pull-ups

10 Push-ups

15 Air Squats

Skill:

N/A

15 Minute AMRAP:

Row, 250 M

25 Push-ups

Cash Out:

Total attempts it takes to accumulate 60 seconds in the hold.

L Sit (Rings)

Progressions:

A: Parallette

B: J-Sit on Parallettes

C: Boxes, Knees up

 

Advance #130619:

Strength 1

Smolov 1/2 – Click Here for Smolov Calculator

HBBS 7X5 @ 75% – rest at least 2 minutes

BBG

1) 12 minutes to work to a max Snatch for the day, then:

EMOM for 5 minutes: 1 Snatch @ 90% of today’s max.

2) 12 minutes to work to a max Clean & Jerk for the day, then:

EMOM for 5 minutes: 1 Clean & Jerk @ 85% of today’s max.

Strength 2

1a) 4X5 Weighted Strict Pullups – heaviest possible, rest 60-90 sec.
1b) 4X8 Strict Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
1c) 4X10 Reverse Hyper – heaviest possible, rest 30 sec.