August 5, 2015

Strength: Front Squat 3-3-3-3-3
*Use heaviest weight possible for each set

Skill: Toes to Bar 5 x Max Rep
WOD: 5 Rounds for time
Overhead Walking Lunges 50 ft (53/35 Single Arm Kettlebell)
21 Burpees

CrossFit 101
Strength/Skill: Got Pull Ups Day 5
1) Isometric Hold 3 x 10 seconds
2) Pendlay Row 5 x 5 (add 5 lbs from last week)
3) Kettlebell Bent Over Row 3 x Max Reps (53/35)

WOD: AMREP x 2:00 Each
Air Squat
Sit Up
Push Up
Box Jump
Ball Slam
Row for Calories
*Complete as many reps as possible in 2 minutes of each movement, with 1 minute rest between. You perform in any order you wish, but each 2 minute interval is 100% effort.

CrossFit Prep
Skill: Ring Dips
Lifts: Power Clean, Push Jerk, Deadlift

Mini WOD: 15-12-9-6