December 9, 2013

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Happy Birthday Keven D!

CrossFit
Skill: Single Broad Jump for Max Distance

Strength: 5 x 4 Front Squats/8 Back Squats @ 75% of 1RM Front Squat
*Rest 60 seconds between sets

WOD: 4 Minute AMRAP
2 Chest to Bar Pull Ups
4 Toes to Bar

CrossFit 101
WOD: For Time
21-15-9
Kettlebell Swing (Choose Load)
Kettlebell Goblet Squat
Burpee

Competitor
Strength:
a) Snatch 5×1 at 90% 1RM
b) 4×2/4 FS/BS @ 95% 1RM
*Rest 90 seconds between sets

WOD: For Time
12 Bar Muscle Ups
20 Lateral Burpee Over The Box Jumps (20)
9 Bar Muscle Ups
20 Lateral Burpee Over The Box Jumps (20)
6 Bar Muscle Ups
20 Lateral Burpee Over The Box Jumps (20)