April 29, 2015

Happy Birthday Amanda D, Katie S and Parker S!

CrossFit
Strength: Split Jerk 1-1-1-1-1

WOD: 5 Rounds for time
5 Deadlifts (275/185)
10 Burpees

CrossFit 101
WOD: 3 Rounds Each for Time
25 Dumbbell Push Press (Choose Load)
50 Double Unders
*2 Minutes Rest Between Rounds

Post: Tabata Sit Ups
*8 x 20/10. Socre is lowest reps performed in any round.

Competitor
Strength/Skill
1) EMOM for 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) 2 T&G Power Clean & Push Jerks – 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.

3) 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

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

WOD: 4 rounds for time of:
10 Power Snatches 155/105#
150′ Shuttle Run (50′ sections)
30 Pistols (alternating)
150′ Shuttle Run (50′ sections)