James finishing up another 400 on “push up Nicole”
Monday 6-17-13
Back Squat
3×10 (set 1 @80% 2 @75% 3 at 70%)
+
For Time:
Buy in: 10 Muscle Ups or Bar Muscle Ups
21 Wall Balls
21 Toes-2-Bar
30 Double Unders
15 Wall Balls
15 Toes-2-Bar
30 Double Unders
9 Wall Balls
9 Toes-2-Bar
30 Double Unders
Buy Out: 10 Muscle Ups
Mobility WOD
Shoulder wind up 3 min each side
+
4 min squat
“Give us clear vision that we may know where to stand and what to stand for- because unless we stand for something we shall fall for anything” Peter Marshall
As with Nicole (pull ups) you will do as many push ups as possible in 20 minutes using the above format. Each time you break your push up plank position, rest your weight (legs, hips, chest) on the ground or are unable to meet the push up standard (for your progression) you will run another 400 m before continuing with the push ups.
You will use your final snatch balance weight for 2×3 of BTH snatch grip push press.
+
CrossFit Games Open 13.5
As many reps in 4 mins as you can of:
15 Thrusters, 100/65 lbs
15 Chest-to-bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. Etc.
This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps.