Friday, 9 July 2010

Cal busting out thrusters in the rain during Operation: Hephaestus

Skill Work:
Power Clean & Jerk - 75% x 1 x 10; 1 min rest between reps

Strength:
Deadlift - Heavy Single

WOD:
Sprints:
8 x 200m
Rest 2-3 minutes between efforts.

Post weights and splits to comments.

Saturday, 6 March 2010

Skill Work:
- Power Clean - 70% x 2 x 2
- Front Squat - 70% x 2 x 2
- Split Jerk - 70% x 2 x 2

Strength:
Shoulder Press (w/ Chains) - Set a new 3 Rep Max

WOD:
"Long Road Home"
(Courtesy of CrossFit Apex)
2 rounds for time of:
- 25 Push Press, 95 lbs
- 25 Deadlift, 135 lbs
- 25 Wall ball, 20 lbs
- 25 Burpee
- 25 SDLHP, 95 lbs
- 25 Overhead Plate Lunges, 45 lbs
- 25 Knees-to-Elbows
(Compare to 26 August 2009)

Post weights and time to comments.