2015 CrossFit Games registration is open @ games.crossfit.com

 Team Name: Ape Nation

 

Strength:

Shoulder Press

5   reps at 70% 1RM

3   reps at 80%

1+ reps at 90%

 

For Max Reps at 90%

 

Conditioning:

“Three ways to die”

WOD 1:

15-12-9 rep rounds of:

Wall-Ball Shots

Burpees

 

…Rest 2 minutes

 

WOD 2:

3 rounds:

11 Deadlifts (245/165)

11 Chest-2-Bar Pull-ups

 

…Rest 2 minutes

 

WOD 3:

75 Double Unders

4 Thrusters (115/75)

50 Double Unders

8 Thrusters

25 Double Unders

12 Thrusters

 

For Time

 

Flexibility:

Hold Pike Stretch – 1:00

Hold Right Leg Split – 1:00

Hold Left Leg Split – 1:00

 

2 Rounds For Quality

 

 

Post load and reps, time, and experiences to comments