March 11, 2014
Happy Birthday Jameson A!
Strength/Skill: EMOM x 7
Perform 3 Front Squats, followed by Max Rep Double Unders for remainder of minute.
*Shoot for 70% of 1RM – reps should be perfect
WOD: For Time
50 Handstand Push Ups
WOD: 4 Rounds for Time
50m Walking Lunge
50 Sit Ups
*50m = 3 lengths across gym mats
Strength: 1) Back Squat: 1 attempt to establish a 20RM – rest 1:00 (before #2)
*Add approximately 5-10# to last week’s number, but do not go heavy enough to fail.
2) Front Squat: Max Reps @ 100% of #1 (after 1:00 rest)
WOD: 3 Rounds
20 Toes to Bar
CrossFit Prep Open Lifts and Skills