Nearly Perfect Crossfit

From the Blog

Wods for the week 7-1-13 to 7-6-13

MONDAY 7-1-13
“Fight Gone Bad”
3 Rounds for reps:
1 minute of Wall Balls
1 minute of Sumo Deadlift High Pulls (75, 55)
1 minute of Box Jumps (24, 20)
1 minute of Push Press (75, 55)
1 minute of Rowing (for calories)
1 minute of rest

TUESDAY 7-2-13
Snatch Balance
3-3-2-2-2-1-1-1-1-1
stay 3 seconds “in the hole”
mini wod:
15-12-9
Hang Power Snatch at 50% of max
Overhead Squat at same weight

WEDNESDAY 7-3-13
5 Rounds for time:
5 Deadlift (275, 185)
25 Sit-ups

THURSDAY 7-4-13 morning classes only
“Baby Bruck”
4 Rounds for time:
400 meter Run
15 Back Squats (135, 95)
15 Jerks (135, 95)

FRIDAY 7-5-13
5 Rounds of:
1 minute 30 KB Swings (53, 35)*
1 minute rest
* penalty for not completing 30 reps in any round is 20 Burpees for each failed round.

SATURDAY 7-6-13
Open Gym from 8-10am

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