Keep your eyes on this website. There is always something local that’s probably worth your time if you want to compete for fun and to gain more experience. http://www.rxcompetitions.com/
Get plenty of rest tonight! Here’s the workout for Wednesday August 13 2014
Tier 1
3 Rep Max Deadlift
Tabata – Ab Mat Sit Ups
*Complete 9-15-21-15-9 reps of:
Hang Power Cleans (pick weight)
Reverse Lunges
Tier 2
5 Rep Max Deadlift
Tabata – Hollow Rocks
*Complete 9-15-21-15-9 reps of:
Power Cleans (115/75)
Jumping Lunges
Tier 3
5 Rep Max Deadlift
Tabata – Hollow Rocks
*Complete 9-15-21-15-9 reps of:
Power Cleans (135/95)
Jumping Lunges
12:00 Minute Cap
WOD August 13, 2014 (Wednesday)
Search
Popular Posts
-
CrossFit – Wed, May 13
CrossFit One World – CrossFit Max Effort Upper Warm-Up (No Measure) 400m Run banded lat stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 50ft Bear Crawl 25 Band pull-aparts 25 DB Lateral Raises Strength (5 Rounds for weight) Every 3min x 5 Floor Press x 4 reps Pull-ups x 4-6 RX+ Weighted Pull-ups…
-
CrossFit – Tue, May 12
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 3 sets: 10 Kip Swings 3 Wall Walks 200m Row Strength (5 Rounds for weight) Every 3min x 5 Back Squat x 4 reps Seated box jump x 5 reps build to 4RM Conditioning (AMRAP – Rounds and Reps) AMRAP 10min 15 Cal Row…
-
CrossFit – Mon, May 11
CrossFit One World – CrossFit Dynamic Effort Upper Warm-Up (No Measure) 3 sets: 200m Run 25 Band Pull Aparts 15 Push-ups Strength (5 Rounds for weight) Every 2min x 6 4 Clean and Jerks build to 4RM Conditioning (4 Rounds for time) 4RFT (15min) 16 Alt DB Snatches 50/35lbs 10 Lateral Box Jump Overs 24/20″…