Something New:
You will notice on the STRENGTH portion of the workout >>>> L1, L2, L3.
Here is what that means:
L1 – Serious CrossFitter, is able to perform weightlifting technique mechanically correct consistently.
Very interested in building strength and size, CrossFit competitor.
L2 – Experienced CrossFitter, (>1 year), weightlifting mechanics are good but not perfect, wants to improve strength.
L3 – In experienced CrossFitter, (< 1 year), still working to develop consistent mechanics, needs to develop strength in order to perform the correct mechanics, satisfied with current strength level and wants to maintain that level, dealing with mobility issues.
These three descriptions do not cover all the possible scenarios or situations that are out there, but should serve as a general guideline. They are meant to help you determine where you are at present. Of course your coaches are there to help make some determinations. If you have any questions and need guidance, ASK!!!
Warm-up: 3 rounds of 10 Partner Wallball, Side Toss, Situps Dynamic Stretch
Strength: Strict Press*/ Push Press
L1 80% 4+4×1 85% 4+4×1 90% 2+2×2
L2 < 10%
L3 < 20%
WOD: COOKIE MONSTER
For Time:
200 Singles
50 Double Unders
40 KB Swings 45/35
30 Pullups
20 Back Squat @ 30% 1RM
10 HSPU
20 Back Squat
30 Pullups
40 KB Swings
50 Double Unders
200 Singles
Compare to 8.8.2014
Icing: Muscle Up Progression