Tuesday
WOD
“Three Times a Lady”
As many rounds as possible in 3 minutes of:
3 Power snatches (M: 135 lbs, W: 95 lbs)
20 Double unders

Rest 3:00

As many rounds as possible in 4 minutes of:
4 Power snatches (M: 115 lbs, W: 80 lbs)
20 Double unders

Rest 4:00

As many rounds as possible in 5 minutes of:
5 Power snatches (M: 95 lbs, W: 65 lbs)
20 Double unders

Posted on CFNE 28 October, 2014

Strength

Back Squat
8-8-8-8 (65-70% of 1RM)
(use same weight for all 4 sets)
Then,
3x
8 Double KB front rack step ups (left leg)
Max strict ring push ups
8 Double KB front rack step ups (rt leg)
Max strict push ups
Rest 2 minutes
Then,
3 Super Sets (back to back) of:
20 wt’d situps
20-4 ct flutterkicks
20 in and outs
(complete these 3 movements back to back rest as needed between rounds)
IMG_4082

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CrossFit Yuma’s Third Annual Throwdown is on December 6, 2014. Click the link below to check it out and register if you want to compete.

http://www.crossfityuma.net/events/index.php?id=10

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