Monday, July 29, 2013

Strength

Back Squat
5x3 @ 85%

WOD
3 RFT
5 Deadlift (225/155)
5 Pistols each leg (not alternating)
Buy-Out 80 Shoulder Touches
**Rest 1:00
3 RFT
5 Chest to Bar Pull Ups
5 Handstand push ups (Head to Floor)
Buy-Out 90' Overhead walking lunge with plate (45/25)

Fe Gamers
1) 5x1 3 position snatch from hi to low (heavy as possible with no misses)
**Example: Position 1: Hi hang into squat snatch, bring bar straight into position 2 at the knees, pause, then squat snatch, bring bar to position 3 one inch from floor, pause, squat snatch.  Bar does not hit the floor during the entire complex.  Complex is 3 squat snatches total.
2) WOD - NO SCALING - NO EXCEPTIONS!! If you cannot complete this Rx, complete the WOD above
"2013 CrossFit Games Cinco 1 and Cinco 2"
3 RFT
5 Deadlift (405/265)
5 Weighted pistols each leg (1.5/1)
Buy-Out 80' Handstand walk
**Rest 1:00
3 RFT
5 Muscle Ups
5 Deficit Handstand push ups (9" deficit)
Buy-Out 90' Overhead walking lunge with barbell (165/100)
**Courtesy of CrossFit, Inc.