February 5, 2015

CrossFit/Competitor
REST DAY

CrossFit 101
WOD: For Time
Run 200m
20 Ball Slams (40/25)
Run 200m
20 Push Ups
Run 200m
20 Box Jumps (24/14)
Run 200m

CrossFit Teens
WOD: EMOM x 15
2 Bear Complexes
10 Calorie Row
10 Toes to Bar

CrossFit Prep
Lifts: Thrusters and Clean Jerks

Skill: Toes to Bar

CrossFit Endurance
WOD 1) Max Effort Double Unders in 5 Minutes

WOD 2) 15 Minute Time Cap
Run 1 Mile
Max Effort Row for Meters
*Scaled version is 10 minutes and 0.5 mile

Incendia Barbell
1) Snatch 6×1 @ 85%
2) Front Squat 4×2 @ 80%
3) Snatch High Pull 4×5 @ 85%