August 12, 2013

Happy Birthday Ryan McD!

Strength: a) Find Your Snatch Balance 1RM in 12 Minutes and b) Snatch Balance 3-3-3 @ 90%

WOD: For Time
1000m Run
100 Push Ups
10 Snatches (135/95)

CrossFit 101
Skill: Slay Some Goats! Pick two “goats” to work on either before or after your WOD. Put some serious practice into killing that sucker.

WOD: “CrossFit Baseline”
Row 500m
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
*All movements should be at max intensity

a) Find Your 3RM Hang Squat Snatch in 15 Minutes (Unbroken, from top of knee)
b) Hang Snatch 3×3 @ 95%
c) Snatch High Pull 4×3 (Same weight for each set, 110% of snatch)

WOD: Not for Time
5 Rounds of
400m Run
Max Effort Muscle Up