December 18, 2014

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CrossFit
Strength: 4 Sets
1 Shoulder Press + 2 Push Presses + 3 Push Jerks
*Same weight across

WOD: 7 Rounds for Time
7 Power Snatches (95/65)
7 Box Jump (30/24)

CrossFit 101
WOD 1) Row 2K

WOD 2) Run 1 Mile
*1:1 Rest. Complete in any order.

Competitor
Strength:
1) Hang Clean 5 x 2 @ 75%

2) 4 Sets
1 Shoulder Press + 2 Push Presses + 3 Push Jerks
*Same weight across

3) Back Squat 3 x 5
*Same weight across

WOD: Each Round for Time
Row 2000m
Row 1000m
Row 500m