August 31, 2015

Happy Birthday Trevor S and Dana K!

CrossFit
Strength: Every 2:00 for 12:00
1 Hang Power Snatch + 1 Snatch Balance + 1 Overhead Squat
*Start at 60% of Snatch 1RM and increase

WOD: 5 Rounds for Time
8 Bar Facing Burpees
8 Deadlifts (225/155)
8 Toes to Bar

CrossFit 101
Strength/Skill: Got Pull Ups Day 16
1) Eccentric Let Down 5 x 5 seconds
2) EMOM x 8:00: 5 Reps Strict Pull Ups (same band as last week if assistance used)
3) Weighted Inverted Row 10 x 4 (25/15)

WOD: For Time
21-15-9
Russian Kettlebell Swings (70/53)
Broad Jumps
Goblet Squats (70/53)

Teen Weightlifting
1) Back Squat 3 x 5
*Same weight across

2) Overhead Walking Lunge
20-20-20