07/28/14

Main – CrossFit

Warm-up

A: Coaches Choice (No Measure)

Strength

B: Metcon (Weight)

Take three attempts to establish a 1-RM Overhead Squat

Exactly 6 minutes to warm up before taking your first official attempt. Attempts must come between the following times on the running clock:

Attempt 1 – 6:00 to 8:00
Attempt 2 – 8:00 to 10:00
Attempt 3 – 10:00 to 12:00

Conditioning

C: Metcon (Time)

For time:

50 Jumping Back Squats 45/30 DB
75 KB Swings 53/35
100 Double-Unders
75 Push Press 75/55#
50 Burpees

Competition Do Not Do This Wod!

Competition Conditioning

D: Metcon (Time)

“Kinney”

Run 1600 meters
15 Muscle-Ups
15 Deadlifts (275/185 lbs)
Run 1200 meters
10 Muscle-Ups
10 Deadlifts (275/185 lbs)
Run 800 meters
5 Muscle-Ups
5 Deadlifts (275/185 lbs)

Extra Work

E: Strict Dips (3 x 15)

no kipping allowed