August 20, 2014

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Happy Birthday Madeline A, Kassandra F, Nathalie A, and Jennifer S!

CrossFit
Bench Press 2-2-2-2-2-2-2
*Use heaviest weight possible for each set.

WOD: For time
30 Unbroken Double Unders

— then —

3 Rounds of:
5 Handstand Push Ups
10 Power Cleans (135/95)
15 Burpee over Bars

— then —

30 Unbroken Double Unders

CrossFit 101
WOD: For Reps
“Tabata Something Else”
Tabata Pull Up
Tabata Push Up
Tabata Sit Up
Tabata Air Squat
*The Tabata interval is 20 seconds of work, followed by 10 seconds of rest for eight intervals. Score is total reps performed in all intervals.

Competitor

Strength:
1) Every 2:00 for 16:00
1 High Hang Clean + Hang Clean + Clean (choose load)

2) Every 2:00 for 16:00
Front Squat: 2 @ 75%, 2 @ 80%, 2 @ 85%, 1 @ 90%, 1 @ 95%, 1 @ 95%, 1 @ 95%, 1 @ 95%

WOD: EMOM x 30
15 Double Kettlebell Swings
10 Walking Lunges
12 Burpee Box Jump Overs