July 28, 2014

Happy Birthday Jason McA and Wayne W!

CrossFit
Strength: Snatch 2-2-2-2-2
*Use heaviest weight possible for each set

WOD: For Time
“Double Grace”
60 Clean & Jerks for times (135/95)
*Time cap is 12 minutes

CrossFit 101
WOD: For Time
100ft Walking Lunge
21 Pull Ups
21 Sit Ups
100ft Walking Lunge
18 Pull Ups
18 Sit Ups
100ft Walking Lunge
15 Pull Ups
15 Sit Ups
100ft Walking Lunge
12 Pull Ups
12 Sit Ups
100ft Walking Lunge
9 Pull Ups
9 Sit Ups
100ft Walking Lunge
6 Pull Ups
6 Sit Ups

Competitor
Strength:
1) Record your best Front Squat 1RM

2) Every 2:00 for 20:00
1 Snatch (choose load)

3) Record your Snatch 1RM

WOD: For Time
2000m Row