February 5, 2014

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CrossFit
Strength: EMOM x 8 of 2 power cleans and 8 kettlebell swings (70/53)

WOD: 9 Minutes to Complete
30 Shoulder to OH 95/65#
20 Burpee Box Jumps 24/20″
15 TTB
20 Shoulder to OH 125/85#
30 Burpee Box Jumps 24/20″
15 TTB
ME Shoulder to OH 155/115# in the remainder of the 9 minutes.

CrossFit 101
WOD: For time
50 Double Unders
40 Kettlebell Swings
30 Wall Balls
20 Burpees
10 Push-up (hand release)s
20 Burpees
30 Wall Balls
40 Kettlebell Swings
50 Double Unders

Competitor
Strength:
1) Power Snatch 4-4-4-4-4
2) Snatch Balance 4-4-4-4-4

WOD: For Time
Row 500 m
21 Kettlebell Swings, 53/35 lbs
21 Handstand Push-ups
Row 500 m
15 Kettlebell Swings
15 Handstand Push-ups
Row 500 m
9 Kettlebell Swings
9 Handstand Push-ups