CrossFit Games 2013 Event 9
“2007”
1000 m Row
then, five rounds
25 Pull ups
7 Push jerks 135/85 #
Sunday 07.28.2013
Rest day
Grab a beer and some BBQ and watch the final day of the CrossFit Games 2013.
Saturday 07.27.2013
For time:
50 Shoulder to overhead 115/75#
400 m run
40 burpees
400 m run
30 Kb swing 53/36#
400 m run
Friday 07.26.2013
5 Rounds for time:
15 Overhead squats 95/65#
15 Toes to bar
Thursday 07.25.2013
“Diane”
21-15-9 reps for time:
Deadlift 225/155 #
Hand stand push up
Wednesday 07.24.2013
Elizabeth
21-15-9 reps for time
Clean 135/95#
Ring Dips
Tuesday 07.23.2013
Back Squat
5-5-5-3-3-3-1-1-1
Ascending load each set
Gantry Endurance WOD
Albertos’s 300’s
7x300m fast w/ 300m jogging recovery
Monday 07.22.2013
3 Position snatch
4 x 3 AHAP
then
3 rounds
10 Power snatch 95/65
30 Double unders
Sunday 07.21.2013
Run 3 miles for time
1.5 miles on trail or sand if possible
Saturday 07.20.2013
“Jason”
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups