April 22, 2015

Happy Birthday Kirk B and Beth G!

CrossFit
Strength: Power Clean 2-2-2-2-2
*Use heaviest weight possible for each set

WOD: 3 Rounds for Time
10 Ground to Overheads (95/65)
200 yd Shuttle Run (50 there and back twice)

CrossFit 101
WOD: For Time
“Down and Up”
50 Air Squats
40 Sit Ups
30 Push Ups
20 Box Jumps (24/20)
10 Burpees
800m Run
10 Burpees
20 Box Jumps
30 Push Ups
40 Sit Ups
50 Air Squats
*30 Minute Time Cap. Scale Accordingly.

Competitor
Strength:
1) EMOM x 10:00-
3 T&G Power Snatches – Begin at 60% and add weight each minute. If a miss occurs, drop 5# and try to complete the remainder of the 10:00 at that weight.

2) 4X10 Front Squats – work to a heavy but not maximal set of 10 (based off last week’s sets) and note time for each set, rest 2:00

3) 4X2 Strict MU + ME Kipping MU – rest 2:00

WOD: 5 2:00 Rounds
50′ HS Walk
ME DU with the remainder of the 2:00
1:00 Rest between rounds