February 4, 2015

Happy Birthday John B!

CrossFit
Strength: 3 Position Squat Snatch
1-1-1-1-1
*High hang/hang/ground. Use heaviest weight possible for each set.

WOD: 12 Minute AMRAP
200m Run
10 Dumbbell Snatches
15 Toes to Bar

CrossFit 101
WOD: EMOM x 24:00 for Calories
“Teamwork Wednesday”
Row for Calories (15/12)
10 Burpees
15 Kettlebell Swings (53/35)
*Performed in teams of 3. One person each will start on the rower, on burpees or kettlebell swings and rotate positions every minute on the minute.

Competitor
Strength:
1) Snatch 6×1 @ 80%
2) Front squat 4 x 2 @ 80%
3) Snatch High Pull 4 x 5 @ 85%

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