Tuesday 9-2-14

9-2-14

9-2-14

Warm Up:

Coach’s Choice

Skill:

Movement Prep

WOD:

Choose 2 out of 3 WODS from The CrossFit Team series:

Team Series Event 2

For time:
Male/Female pair 1 completes:
30 thrusters (M) 30 pull-ups (F)
30 thrusters (F) 30 Pull-ups (M)
20 thrusters (M) 20 pull-ups (F)
20 thrusters (F) 20 pull-ups (M)
10 thrusters (M) 10 pull-ups (F)
10 thrusters (F) 10 pull-ups (M)
Then,
Male/Female pair 2 completes:
30 thrusters (F) 30 pull-ups (M)
30 thrusters (M) 30 pull-ups (F)
20 thrusters (F) 20 pull-ups (M)
20 thrusters (M) 20 pull-ups (F)
10 thrusters (F) 10 pull-ups (M)
10 thrusters (M) 10 pull-ups (F)
RX: 95/65 / Chest to Bar Pull Ups
Scaled: 65/45 / Chin-over-bar pull-ups, 15-10-5 reps

Team Series Event 3

The third event of the CrossFit Team Series is a 3-rep-max front squat.
You have 10 minutes for each team member to establish a 3-rep-max front squat.

Team Series Event 4
Each athlete performs as a relay:
30-calorie row
30 burpees|
30 hang cleans
RX: 135/95
Scaled: 105/75

After Bash:

Recover

ONE Nation Competitors:

For Time:
100 Cal Row
100 Wall Balls (30/20)

Travel WOD:

3 Rounds for Time:
20 Dumbbell Deadlifts
20 Burpees
20 Dumbbell Hang Power Cleans

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