February 2, 2015

Happy Birthday Fady A!

CrossFit
Strength: 7 x 1 Thruster + 1 Push Press + 1 Push Jerk + 1 Split Jerk
*Use heaviest weight possible for each set

WOD: 7 Minute AMRAP
“CrossFit Games Open 11.6/12.5”
3 Thrusters (100/65)
3 Chest-to-Bar Pull Ups
6 Thrusters (100/65)
6 Chest-to-Bar Pull Ups
9 Thrusters (100/65)
9 Chest-to-Bar Pull Ups
12 Thrusters (100/65)
12 Chest-to-Bar Pull Ups
*Continue increasing reps by 3 until out of time

CrossFit 101
WOD: For Time
“Dirty 30”
30 Box Jumps (24/20)
30 Jumping Pull Ups
30 Kettlebell Swings (35/26)
30 Lunges
30 Knees to Elbows
30 Dumbbell Push Press (20/15)
30 Sit Ups
30 Wall Balls (20/14)
30 Burpees
30 Double Unders

Competitor
Strength:
1) 5 x 1 Clean + 1 Front Squat + 1 Thruster + 1 Push Press
*Same weight across

2) Drop Set Back Squats

3) Deadlift 3RM Drop Set

WOD: 5 Minute AMRAP
1000m Row
Max Rep Power Cleans