August 17, 2015

Happy Birthday Bryce A!

CrossFit
Strength:
1) High Hang Snatch 1-1-1-1-1
2) 5 x 1 Snatch + 2 Overhead Squats
*Use heaviest weight possible for each set

WOD: For Time
21-15-9
Power Clean (135/95)
Front Rack Lunge
Push Jerk
*18:00 time cap

CrossFit 101
Skill: Got Pull Ups Day 10
1) Active Shoulder Hang 3 x 60 Seconds
2) Inverted Row 10 x 5
3) Farmer’s Walk 3 x 240ft

WOD: For Reps
Tabata Push Press (choose load)
Tabata Jump Lunge
Tabata Sit Ups
Tabata Jump Squat
*The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. The Tabata score is the lowest reps performed in any of the intervals. Score one number per movement.

Teen Weightlifting
1) Back Squat 3RM
2) Bench Press 5-5-5