February 9, 2015

CrossFit
Strength: EMOM x 10
2 Power Cleans + 1 Push Jerks
*As heavy as possible to touch & go with good technique.

WOD 1) 5 Minute AMRAP
800m Run
Chest-to-Bar Pull Up

— Rest 5 Minutes —

WOD 2) 5 Minute AMRAP
Run 800m
Double Unders

— Rest 5 Minutes —

WOD 3) 5 Minute AMRAP
Run 800m
Toes to Bar

CrossFit 101
WOD: Run 1 Mile Time Trial

Post: 3 x 3 Minute AMRAP
Burpee
*Rest 3 Minutes between each cycle.

Competitor
Strength:
1) 5 x 1 Clean & Jerk @ 70%
2) Drop Set Back Squats
3) Deadlift 3RM Drop Set

WOD: Same as CrossFit