November 25, 2014

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Happy Birthday Alexis G!

CrossFit
Strength: Power Clean 5-5-3-3-1-1-1
*Use heaviest weight possible for each set

WOD: For Time
“Karen”
150 Wall Balls (20/14)

CrossFit
Pre: Run 800m

WOD: For Time
100 Kettlebell Swings (go heavy)

Competitor
Strength:
1) Every 1:30 for 9:00
1 Muscle Snatch (choose load)

2) Every 1:30 for 12:00
1 Hang Snatch + Snatch (choose load)

WOD: Same as CrossFit

Incendia Barbell Club

  • Hang Squat Snatch 2-2-2-2-2
  • Snatch Grip Behind the Neck Push Press 3-3-3
  • Back Extension 3 x 15