April 6, 2015

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CrossFit
Strength: Front Squat Pause 2-2-2-2-2
*3 Second Pause at Bottom

WOD: 10 Minute AMRAP
5 Chest to Bar Pull Ups
10 Hand Release Push Ups
15 Jumping Squats

CrossFit 101
WOD: For Time
200m Run
25 Double Unders
200m Run
25 Kettlebell Swings (53/35)
25 Double Unders
200m Run
25 Box Jump Overs (24/20)
25 Kettlebell Swings
25 Double Unders
200m Run
25 Pull Ups
25 Box Jump Overs
25 Kettlebell Swings
25 Double Unders

Competitor
Strength:
1) Hang Snatch 5 x 1
2) Front Squat 3-3-3-3
3) Stiff Legged Deadlift 8-8-8

WOD: Same as CrossFit