09.03.13 Tuesday

We are back at!  CF7C's live blog is gonna start posting wods again for anyone still interested.  My wods will feature a three tier system so anyone able can join in.  Take note: 

Level 1- all my competive athletes (firebreathers) (L1)

Level 2-  intermediate athletes

(Intermediate firebreathers) (L2)

Level 3- beginner athletes

(New firebreathers) (L3)

A few acronyms:

AFAP- as fast as possible

HAP- heavy as possible

1RM- one rep max

1RH- one rep heavy (technique work)

HBP- heavy but perfect

--STRONGER--

(L1)

 4x 1 Clean DL + 1 Hang Clean Pull +1 Hang Squat Clean+1 Front Squat (HBP)

(L2)

4x1 Hang Squat Clean (HBP)

(L3)

4x1 Hang Power Clean+1 Front Squat

--BETTER--

(L1)
21 KB Thrusters (53/35)
15 Pull-ups 
18 Box Jumps (24"/20")
15 Pull-ups 
21 KB Thrusters 

Rest 1 min.

3 min Max sit-ups 

(L2)

21 KB Thrusters (35/20)
15 Pull-ups (Banded if needed)
18 Box Jumps (20")
15 Pull-ups 
21 KB Thrusters 

Rest 1 min.

3 min max sit-ups 

(L3)

21 KB Thrusters (choose #)
15 Pull-ups (jumping/banded)
18 Box Jumps (20" step ups)
15 Pull-ups 
21 KB Thrusters 

Rest 1 min.

3 min max sit-ups