Sunday, July 28, 2013

July 29, 2013 Time to start training for the 2014 Games!

Photo from games.crossfit.com
Rich Froning celebrates his third consecutive CrossFit Games title!

Photo from games.crossfit.com

Sam Briggs takes home the Women's title!

Warmup
Run 400 m/Row 500 m
15 Air squats
15 burpees
15 pull ups
15 toes to bar
15 wall balls
Warm up on all 3 movements with a PVC or empty barbell
Skills
Squat clean
Bench press
Overhead squats
WOD
The "Other" CrossFit Total
Three attempts to find your 1 rep maximum of:
Squat Clean
Bench Press
Overhead Squat
"The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts." -from the CF Journal

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