07/15/13

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This past Saturday Ashley, Drew, and Bryant competed in the SuperFit Games at CrossFit Invoke in Raleigh.  Bryant and his teammate finished top 10 in the Male/Female RX division, Drew and his teammate came in 1st place in the Male RX division, and Ashley and her teammate came in 1st place in the Female RX division!

Strength:

1) HBBS
1×8 @ 65%, rest 90 sec – 2 min
1×6 @ 75%, rest 90 sec – 2 min
1×4 @ 85%, rest 2 min
1×4 @ 90%

2) Front Squat
1×5 @ 70% , rest 90 sec – 2 min
1×5 @ 80%, rest 90 sec – 2 min
1×5 @ 85%, rest 2 min
1×5 @ 90%

Conditioning:

3 minute AMRAP of:

10 Burpees (to a target 6″ above highest reach)
8 KB Push Press 24/16kg (use 2 KBs – one in each hand)

2 minutes ME Rope Climbs

3 minute AMRAP of:

10 Burpees (to a target 6″ above highest reach)
8 KB Push Press 24/16kg (use 2 KBs – one in each hand)

Midline:

1 Leg/1 Arm Kettlebell RDL – 3 x 6 (ea. leg)