January 20, 2015

CrossFit
Strength: Hang Power Clean 3-3-3-3-3
*Use heaviest weight possible for each set.

WOD: For Time
21 Deadlifts (225/155)
Run 800m
15 Deadlifts (225/155)
Run 800m
9 Deadlifts (225/155)
Run 800m

CrossFit 101
WOD: 6 Rounds for Max Rep Kettlebell Swings
Max Kettlebell Swings (70/53)
Sled Push 40 Yards (90/45)
*Scale accordingly. Swings should be heavy, but not impossible or unsafe. No rest between swings and sleds. Rest 3-4 minutes between rounds.

Competitor
BV Team WOD

Teens
WOD: For Time
60 Double Unders
50 Kettlebell Teens
40 Box Jumps
30 Burpees
20 Toes to Bar
10 Hanstand Push Ups

CrossFit Prep
Lifts: Overhead Squat, Snatch (Power and Squat)
Skill: Ring Muscle Ups

Incendia Barbell
1) Clean & Jerk 5 x 1
2) Stiff Legged Deadlift 8-8-8
3) Clean Pull 3-3-3