December 20, 2013

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Day 5 of Coach Luke’s Programming Week…..how are you guys holding up?

CrossFit
Strength:
Hang Squat Clean 1-1-1-1-1
Squat Clean 1-1-1-1-1
*Use heaviest weight possible for each set

WOD: “Nasty Girls”
3 Rounds for Time
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135/95)

CrossFit 101
WOD: 15 Minute AMRAP
25 Air Squats
10 Pull Ups
10 Dumbbell Push Press

Competitor
Same as CrossFit