February 19, 2015

Happy Birthday Coach Justin!

CrossFit/Competitor
REST DAY!

CrossFit 101
Skill: Work on Skill of Choice for 15 Minutes

WOD: For Time
21-15-9
Burpees
Kettlebell Swings (53/35)
Box Jumps (24/20)

CrossFit Teens
Strength: Push Press 3-3-3-3-3

WOD: For Time
21-15-9
Front Squat (95/65)
Push Press (95/65)
Box Jump (24/20)

CrossFit Endurance
2400m Run (4 X 300m splits each)
200 Double Unders (divide as you choose)
1600m Run (4 x 200m splits each)
100 Kettlebell Swings 53#/35# (divide as you choose)
2400m Run (4 X 300m splits each)
1K Row (500m each. Rower will sit on a 45# plate. Set the damper to 10/7.)
*Teams of 2

CrossFit Prep
Lifts: Press, Push Press, Push Jerk

Skill: Monkey Bars

Incendia Barbell
1) Snatch 6 x 1 @ 85%

2) Front Squat 4 x 2 @ 80%
*Same weight across