June 24, 2014

Happy Birthday Matt M! 

CrossFit
Strength: Back Squat 3×5
*Use same weight for each set. (+2.5 lbs from 6/13.)

WOD: For Time
“Annie”
50-40-30-20-10
Double Under
Sit Up

CrossFit 101
WOD: Same as CrossFit

Competitor
1) Every 2 Minutes for 16 Minutes
1 Push Press + 1 Split Jerk (choose load)

2) Shoulder Press 5 @ 50%, 5 @ 60%, 5 @ 70%, 3 @ 85%, 3 @ 85%, 3 @ 85%, 3 @ 85%, 10 @ 60%
*Same weight for sets of 3

WOD: Every 8 Minutes for 24 Minutes (3 sets)
Row 1000m
20 Burpees over the Rower
20 Push Press (115/75)

CrossFit Prep
Lifts: Back/Front/Overhead Squat

Skills: Double Unders and Toes to Bar