Keep your eyes on this website. There is always something local that’s probably worth your time if you want to compete for fun and to gain more experience. http://www.rxcompetitions.com/
Get plenty of rest tonight! Here’s the workout for Wednesday August 13 2014
Tier 1
3 Rep Max Deadlift
Tabata – Ab Mat Sit Ups
*Complete 9-15-21-15-9 reps of:
Hang Power Cleans (pick weight)
Reverse Lunges
Tier 2
5 Rep Max Deadlift
Tabata – Hollow Rocks
*Complete 9-15-21-15-9 reps of:
Power Cleans (115/75)
Jumping Lunges
Tier 3
5 Rep Max Deadlift
Tabata – Hollow Rocks
*Complete 9-15-21-15-9 reps of:
Power Cleans (135/95)
Jumping Lunges
12:00 Minute Cap
WOD August 13, 2014 (Wednesday)
Search
Popular Posts
-
CrossFit – Mon, Mar 17
CrossFit One World – CrossFit Back Squat (Establish a Heavy 1 Rep Max Back Squat Within 20 Mins) Remember to time your rest time and do not take more than 6-7 Set Attempts 1-time exercise (AMRAP – Rounds and Reps) 15 Min AMRAP 50 Feet DB Walking Lunges 10 DB Hang Power Cleans 50 Feet…
-
CrossFit – Sun, Mar 16
CrossFit One World – CrossFit Overhead Squat (Establish a Heavy Overhead Squat 2 Rep Within 15 Mins) LVL 2 Grenade Bomb (Time) 5 Rounds for Time 10 Shoulder to overhead 135/95 20 V-ups 10 Sumo Deadlift High Pull 20 Double Under
-
CrossFit – Sat, Mar 15
CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) 180112 Mod Complete as many rounds as possible in 20 minutes of: 20 medicine-ball cleans 60 double-unders Men: 20-lb. ball Women: 14-lb. ball You go, I go. One partner rests while the other works.