April 22, 2014

CrossFit
Strength: 5 X 2 Power Clean + 2 Push Press
*Use heaviest weight possible for each set

WOD: 3 Rounds For Time
400m Run
50 Double Unders
25 Kettlebell Swings (70/53)

CrossFit 101
WOD: 4 Rounds for Time
15 Dumbbell Push Press (choose load)
15 Box Jump Overs
400m Run

Competitor
Strength: 5×4 back squats with 3 second pause at 80%

WOD: 5 Rounds for Time
7 Muscle Ups
7 Thrusters (135/95)