Thursday, January 2, 2014

Push-ups, Pull-ups


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Good Reading:
2014 CrossFit Games Open & Regional Schedule
7 Habits of Highly Effective Squatters
Why you struggle to train overhead
What is Strong?
Squats are safe, but you’re probably doing them wrong
Squat therapy: Four drills that will improve your squat

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WOD

15 min to complete the following:

Barbell:  Max Effort Unbroken Power Snatches 75/55#
Strength:  20 Rep Max Back Squat


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Foundations 
AMRAP 20
50 Air Squats
40 Sit-ups
30 Push-ups (Hand-release)
20 Hang Power Cleans 95/65#
10 Burpee Tire Jumps


Conditioning
5 Rounds of:
Max effort unbroken push-ups, (dudes - strict / chicks - hand release)
Rest :60

-rest exactly 2 mins

5 Rounds of:
Max effort unbroken pull-ups, (dudes - strict / chicks - kipping)
Rest :60

*Score = total reps


Competition
50-40-30-20-10
Double-unders
*40' HSW b/w rounds


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Yesterday's PR's & Noteworthy Efforts
Amanda Slagle - Jumping Bar Muscle-up...BOOM!!!
Jacob Ogle - Deadlift 1 RM - 345#
Jacob Herl - Deadlift 1 RM - 405#

Best Results for Wednesday's WOD    
"The Seven" - Stephanie Richardson 51:35 / Rachel Shearer 59:0250+ Results:  
60+ Results:
Barbell:  N/A
Weekly Challenge:  TBA
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Weekly  Challenge 
Max Effort Unbroken Power Snatches 75/55#
*Must be performed at the gym and verified by a coach no later than Saturday at 10am


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