Tuesday – 130305

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Still looking for CF4CF sponsors! If you want your logo on the shirts we need your donations by the end of the week! Also looking for raffle prizes (gift cards, etc.) everything helps!

If you wanted to be added as a volunteer, judge, or can help in anyway, please email crossfitwylie@gmail.com. Thanks!

WOD

Fitness
HBBS: 2X5 @ 70% – rest 45 seconds, 2X3 @ 75% – rest 45 seconds, 3X1 @ 80% – rest 30 seconds.
Notes: Sets at each percentage should be performed without re-racking the barbell. Take 90 seconds rest between each percentage.

-then-

4 Rounds for Time:
Run 200M
10 Wall Balls 20/12#
15 Sit-ups
*Rest 1 Min

Performance
HBBS: 2X5 @ 70% – rest 45 seconds, 2X3 @ 75% – rest 45 seconds, 3X1 @ 80% – rest 30 seconds.
Notes: Sets at each percentage should be performed without re-racking the barbell. Take 90 seconds rest between each percentage.

-then-

4 Rounds for Time:
Run 200M
15 Wall Balls 20/14#
20 Sit-ups
*Rest 1 Min

Competition
1) 10X1 First Pull + Hang Clean + Jerk – heaviest possible, rest 60 sec.
Notes: This movement should be performed with a pull to the knees—a First Pull, a 3 second pause at the knees, then a Clean from the hang position (at the knees).

2a) 3X3 Push Press – heaviest possible (treat these like 3 separate attempts at a 3RM), rest 60 sec.
2b) 3X5 Bent-Over Rows (supinated grip) – heavier than last week, rest 60 sec. DEMO VIDEO

HBBS (based off 130129): 2X5 @ 70% – rest 45 seconds, 2X3 @ 75% – rest 45 seconds, 3X1 @ 80% – rest 30 seconds.
Notes: Sets at each percentage should be performed without re-racking the barbell. Take 90 seconds rest between each percentage.

Conditioning

1) 3X200m Run – rest 1:1

2) 3X200m Run – rest 1:1.5

3) 3X200m Run – rest 1:2

*Record exact times for each 200m. Every set should be all-out effort.

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