December 16, 2013

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Happy Birthday Kristen R and Coach Amanda!

Welcome to Coach Luke’s Programming Week…

CrossFit
Strength: 1 Hang Squat Snatch + 1 Squat Snatch x 6
*Use heaviest weight possible for each set

WOD: 3 Rounds For Time
30 Hang Squat Snatches (75/55)
30 Wall Balls (20/14)

CrossFit 101
WOD: 4 Rounds for Time
20 Dumbbell Snatches (choose load)
20 Box Jump Overs
20 Sit Ups

Competitor
Strength: a) Snatch 5×1 at 90% 1RM and 5×2/4 Front Squat/Back Squat at 100% of Max Front Squat

WOD: 4 Rounds for Time
25 Wall Balls (20)
10 Power Snatches (115)
Rest 1 Minute