08.05.13 – Monday WOD

Strength

1) 15 minutes to establish a 1RM 2 Position Hang Snatch (low hang-2″ from floor- to the hang at the top of the knees).

2) 3X1 2 Position Hang Snatch @ 90% of 1RM from #1 – rest 90 sec.

Conditioning

7 rounds for total reps of:

2 minute AMRAP of-

30 Double-Unders
ME C2B Pullups (15 rep cap)
ME Burpees

*Rest 1 minute.

Special Events

07.31.13 – Wednesday WOD

Strength

1) 15 minutes to establish a 2RM Pause Clean (pause three counts at the bottom of the knee) & Jerk.

Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three full counts (3 seconds) each rep.

2) 3X3 Pause Clean & Jerk @ 90% of 2RM from #1 – rest 90 sec.

Conditioning

3 rounds for total time:

50 KBS 24/16kg
25 HR Push-ups

*Rest 2 minutes between each round.

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07.18.13 – Thursday WOD

Strength

1) 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.

2) 30 minutes to establish a 1RM HBBS.

Crossfit-
This officially marks the end of our squat cycle. Way to stick with it everyone!