February 7, 2014

CrossFit
Strength: Perform 2 Power Snatches and 4 Box Jumps EMOM x 7
*Try to increase weight on each set of snatches.

WOD: 15 Minute AMRAP
10 Wall Balls (20/14)
10 Burpees
10 Chest to Bar Pull Ups
20 Wall Balls
10 Burpees
10 Chest to Bar Pull Ups
30 Wall Balls
10 Burpees
10 Chest to Bar Pull Ups
40 Wall Balls
10 Burpees
10 Chest to Bar Pull Ups
50 Wall Balls
10 Burpees
10 Chest to Bar Pull Ups
60 Wall Balls
*Add 10 wall balls every completed round. Burpees jump to 45/25 plate.

CrossFit 101
WOD: 20 Minute AMRAP
“Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats

Competitor
Strength:
1) 5×4 T&G Power Clean and Push Jerk: work to a 4RM
2) 5×4 Jerk Balance: wrok to a 4RM
3) Back Squat 1×8 @ 85%, 1×5 @ 90%, 2×2 @ 95% (quick up and down, no pause)

WOD: 20 Minute AMRAP
10 Chest to Bar Pull Ups
20 Dumbbell Step Ups (50/35)
Row 500m