January 19, 2015

Happy Birthday Caitlin O!

CrossFit
Strength: 1 1/4 Front Squat 3-3-3-3-3
*Use heaviest weight possible for each set

WOD: For Time
“Logan’s Revenge”
400m Run, then
21-15-9
Power Snatches (115/75)
Burpees Over the Bar

CrossFit 101
WOD: For Reps
Tabata Row (calories)
Rest 1 Minute
Tabata Air Squat
Rest 1 Minute
Tabata Pull Up
Rest 1 Minute
Tabata Push Up
Rest 1 Minute
Tabata Sit Up
*The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
**Tabata score is the lowest reps performed in any of the intervals.

Competitor
Strength:
1) Clean & Jerk 5 x 1
*Same weight across

2) Box Squat 3-3-3-3
*Use heaviest weight possible for each set. Touch & go reps.

3) Stiff Legged Deadlift 8-8-8
*Use heaviest weight possible for each set.

WOD: 10 Minute AMRAP
Row 2K, then
Do as many double unders as possible in remaining time