6/5/13 – Wednesday

Written by Joey Tudela. Posted in Fitness

DON’T FORGET TIFFANY LIN’S ‘SEE YOU LATER’ PARTY THIS SATURDAY (JUNE 8, 2013) AT SANDY BEACH HOMES BEACH AT 9 AM. IT’S POTLUCK STYLE SO BRING A DISH AND SOME KIND OF DRINK.

Nick Martindale. Cascade CrossFit. 2013 Northwest Regionals

WOD

A.
Four sets of:
Push Press x 3-5 reps
Rest 90 seconds
Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110
Rest 90 seconds

B.
For time:
Wall Ball Shots x 10 reps
Burpee x 1 rep
Wall Ball Shots x 9 reps
Burpee x 2 reps
Wall Ball Shots x 8 reps
Burpee x 3 reps

Wall Ball Shots x 1 rep
Burpee x 10 reps

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

A.
Three sets, not for time, of:
Bar Muscle-Ups x 3-6 reps
Strict Handstand Push-Ups x 10-12 reps
(add deficit if these are easy for you)

B.
Take 15-20 minutes to build to a heavy Split Jerk

C.
Every minute, on the minute, for 5 minutes:
10 Shoulder to Overhead (135/95 lb)
10 Chest-to-Bar Pull-Ups

If you are unable to complete the full round within the minute, complete the round and skip the round you spill into, then pick up on the next full minute.

D.
Three sets for max reps:
Stationary Dips x Max Reps @ 1011
(pause at full elbow extension every rep)
Rest 3 minutes

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