December 10, 2015

CrossFit/Competitor
REST DAY!

CrossFit 101
Strength: Hang Power Clean 3-3-3-3-3

WOD: AMRAP x 20:00
“Mind Eraser”
7 Hang Power Cleans (95/65)
7 Burpees
200 m Run

CrossFit Teens
Strength: 10 Min EMOM:
1 Hang Power Clean
1 Front Squat
1 Push Press

WOD: For Reps
3 rounds, Fight Gone Bad Style:
Hang Power Cleans (65, 45)
Assault Bike (calories)
Push Press (65, 45)
Front Squat (65, 45)
Burpees

Incendia Endurance
WOD: 11 Rounds for Time
200m sprints
11 Hand Release Push Ups
11 Abmat Sit-Ups
11 Air Squats

Incendia Strongman
Warm Up: Tire Flip Relay

WOD: 5 Rounds for Time
Assault bike, arms only, 10 calories
Bench press 5 reps @ BW or scale
200M sled pull 185/95