7/16/2012
Strength: 12 min to find 3RM Bear Complex
Then
18 Min AMRAP:
3 Bear Complex (70% of 3RM)
6 Toes To Bar
9 Burpees (touch pull-up Bar)
Strength: 12 min to find 3RM Bear Complex
Then
18 Min AMRAP:
3 Bear Complex (70% of 3RM)
6 Toes To Bar
9 Burpees (touch pull-up Bar)
—–Make sure to check out the final day of the 2012 Reebok CrossFit Games Tomorrow and see if Rich Froning and Annie T. can repeat as the “Fittest on Earth”
“Partner WOD 4.0”
Run 800m
30 Partner DL 365/275lb
30 ALT Burpee Box Jumps 24″/20″
30 Partner Pullups
30 Sit-ups Facing Each other
20 Partner DL 365/275lb
20 ALT Burpee Box Jumps 24″/20″
20 Partner Pullups
20 Sit-ups Facing Each other
10 Partner DL 365/275lb
10 ALT Burpee Box Jumps 24″/20″
10 Partner Pullups
10 Sit-ups Facing Each other
Run 800m
“Fran” – Benchmark WOD
21-15-9 of:
Thrusters 95/65lb
Pull-ups
—Midline: 4×20 GHD Sit-ups
4×12 Back Extensions
Bench Press 5×3 (Work up to 3RM)
Then:
21-15-9 of:
Burpees (Do Extra Push-up every rep)
KB Swings 70/53lb
*Run 400m between each set
1) “Death By Snatches” 145/105lb
—Wod Notes: Perform 1 Snatch the 1st min. 2 Snatches = 2nd min. 3 Snatches = 3rd min…Continue until you can no longer complete reps in that minute. You may power snatch or squat snatch.
2) Strength: 4 x Max Effort Weighted Strict Pull-ups
3) Conditioning: 4x250m Row ALL OUT! (30 sec rest between)
Back Squat 7×1 (Find 1RM)
Then
8 Min AMRAP:
5 Back Squats (65% of 1RM)
10 Toe to Bar
30 Double Unders
—Rest 3 min
3 x 1 min AMRAP Tire Flips 400lb
Push Press 5×3 (work up to 3RM)
Then
5 Rounds for time: (each round is ALL OUT!)
6 Handstand Pushups
12 SDLHP 95/65lb
12 Push Press 95/65lb
200m Sprint Run
***Rest 1 min between rounds
—WOD Notes: This is the first time I’ve programmed HSPU, I will give you a few options to scale them, since this is a high level gymnastics movement. Score = Total time minus 4 min of rest.
Partner WOD 3.0
Row 2k (Partner does DL hold 135/95lb)
100 Box jumps 24/20″ (Partner holds BB overhead 95lb/55lb)
100 Ring rows (Partner must do 10 shuttle touches before you switch)
100 Thrusters 75/35lb (Partner holds 6in)
800m run together