9/9/13 WOD

angle spot

TESTING WEEK- Angel L. available upon request for the best back squat spot possible, guaranteed an extra 20lbs to your squat!

Also, very few people know just how much Lindsay gave up to start CrossFit The Club. It wasn’t just a once great society of hair that disappeared, but also an extensive modeling career with A&F.

abercrombie-and-fitch-shares-are-soaring-on-some-impressive-sales-projections copy

lindsay_af2

Happy Birthday Lindsay!!!

FUNCTION/DRIVE

Testing week, make sure you record all your scores on white board and folders.

A. EMOM for 5 min

2 Hang Squat Cleans @ 70%

-This is meant to provide a warm-up for the legs, should be easy and fast.

B. 20 minutes to establish a 1RM HBBS

C. 100 Burpees for time

-Every minute on the minute perform 15 Double Unders

Compare to 061113 click here

STRENGTH

Invictus

A. 5 sets of:

1 Muscle Snatch- build over the coarse of 5 sets.

B. Every 2 minutes for 20 minutes (10 sets)
1 Snatch

*approximate loading % per set- 55,60-65, 65-70,70-75,75-80,80-85,85-90,90-95,95+95+

C. Front Squat
Set 1 x 3 reps@85-90%
Set 2 x 2 reps@ 90-95%
Set 3 x 1 rep@95-102%
Set 4 x 3 reps@90-95%
Set 5 x 2 reps@95-102%
Set 6 x 1 rep@105%
Set 7 x 6 reps@80-85%

*Rest 2 min b/t sets

D. AMRAP in 4 minutes of:

2 Squat Snatch- 175/115

4 Muscle-ups

Supplemental Lifts

A1. 3 x 15 Reverse Hypers-AHAP; rest 45 sec.
A2. 3 x 35 BB Russian Twist-70/60; rest 45 sec.

Posted on: September 8, 2013admin

One thought on “9/9/13 WOD

  1. Ohhhh those were the days. Nothing better than playing catch in a dewy meadow, shirtless with your best friend, while you both wear your A&F low rise denim. Happy Birthday Lindsay!

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