April 8, 2014

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Happy Birthday Janet H!

CrossFit
Skill: Tabata Double Unders

Strength: Bench Press 1-10-1-20-1-30
*Use heaviest weight possible for each set

Finisher: 100 Sit Ups for Time

CrossFit 101
WOD: 5 Individual Rounds for Time
500m Row
Max Effort Push ups
*Rest 2 minutes between rounds

Competitor
Strength: EMOM x 12
Odd: 6 Handstand Push Ups
Even: 40 Double Unders

WOD: For Time
5 Rope Climbs
5 Clean & Jerks (145/115)
4 Rope Climbs
4 Clean & Jerks (165/125)
3 Rope Climbs
3 Clean & Jerks (185/135)
2 Rope Climbs
2 Clean & Jerks (205/145)
1 Rope Climb
1 Clean & Jerk (205/155)

CrossFit Prep
Lifts Learned: Snatch and Overhead Squat
Skills: Pull Ups (kipping and strict)