February 24, 2015

Happy Birthday Candace D and Emily P!

CrossFit
Strength: Hang Power Snatch 3-3-3-3-3
*Use heaviest weight possible for each set

WOD: For Time
Run 800m
150 Double Unders
Run 800m
*De-load week – run at a conversational pace!

CrossFit 101
WOD 1) For Time
800m Med Ball Run (20/14)
*Teams of 2

— Rest 5 Minutes Between WODs —

WOD 2) For Time
“The 50s”
50 Pull Ups
50 Box Jump Overs (24/20)
50 Partner Burpees
50 Dumbbell Snatches (choose load)
50 Calorie Row
*Teams of 2. One partner works at a time (except on burpees – split as necessary)

Competitor
WOD: Same as CrossFit

CrossFit Prep
Lifts: Clean & Jerk
Skill: Muscle Up

Barbell
1) Power Clean 5 x 5 @ 60%
2) 4 x 1 Push Jerk + 2 Overhead Squats
3) Front Squat 4 x 1 @ 75%