10.31.13 "Lynn" CrossFit Girl WOD

SWOD:

Push Jerk - 5x3@75% of your 1RM jerk

Strict Press - 4x5@55% of your 1RM jerk

Supermans - 4x8

 -Coach Casey

WOD:

5 rounds, for max reps, No time element.

 Body weight Bench Press UB
 Pull-ups UB

Advanced:

 

BBG

1) 3X3 Snatches + 3 OHS @ 80% of 1RM Snatch (complete 3 Snatches, then – without dropping the bar – complete 3 OHS) – rest 2:00
2) 3X1 Power Clean + 1 Front Squat + 2 Push Jerks @ 75%-80% of 1RM Clean & Jerk – rest 2:00

Strength

1a) 4X7/13 Front Squat/Back Squat @ 94% of weight used on 131028 – rest 60 sec.
1b) 4XME Weighted Ring Holds (toes even with rings, hold extended Push-Up position, load with plate/s on the upper back) – heaviest possible for minimum :45 hold, rest 60 sec.

Conditioning

3 rounds for time of:

100 Double-Unders
21 Lateral Burpees (over bar)
7 Power Snatches 135/95#

-the doll

 

-the doll