February 16, 2015

Happy Birthday Coach Nick and Mindi L!

Strength: EMOM x 2
2 Position Power Snatch (Floor and Mid Hang)
*Use heaviest weight possible for each set

WOD: 10 Minute AMRAP
30 Double Unders
15 Power Snatches (75/55)

CrossFit 101
WOD: For Time
“Mini Flight Simulator”
Unbroken Double Unders 5-10-15-20-25-20-15-10-5
*Time cap is 20 minutes. No modifications. Must complete each set unbroken before moving to the next.

Post: Tabata Plank Holds
8 x 20 seconds work/10 seconds rest
*Tabata score is the lowest score of all the intervals

1) 5 x 1 Clean & Jerk @ 70%
2) Drop Set Back Squats

WOD: Same as CrossFit