April 14, 2015

CrossFit
Strength: EMOM x 10
2 Power Snatches
*Use heaviest weight possible for each set

WOD: 5 Rounds for Time
“Nancy”
Run 400m
15 Overhead Squats (95/65)

CrossFit 101
WOD: For Time
“Teamwork Tuesday”
Row 3200m
9 Bumper Plate Ground to Overhead (45/25)
18 Overhead Walking Lunges with Plate (45/25)
*Teams of 3 will row a combined 3200m. One person rows, one person does ground to overhead and walking lunges and one person rests. The row/rest times are based on the person completing the G2OH and OH Lunges.

Competitor
Strength/Skill:
1) 5 x 3 Clean from blocks
2) 5 x 3 Jerk from blocks
3) 4 x 5 Tempo Ring Dips + ME Kipping Ring Dips
4) 4 x 5 Jerk Grip BTN Push Press

WOD: 7 Rounds
200m Run (max effort)
1 Legless Rope Climb (15′)
7 Hang Power Snatches (135/95)
Rest 1:1

CrossFit Prep
Lifts: Deadlift, Clean & Snatch Pulls
Skill: Handstand Pushup