January 21, 2014

CrossFit
Strength: Bench Press 5-5-3-3-1-1-1
Skill: 3 x Max Rep Handstand Push Ups
*Do HSPU between Bench Press Sets

WOD: Each for Time
Run 4 x 400m
*Rest 4 minutes between efforts

CrossFit 101
WOD: “Annie”
50-40-30-20-10 Reps for Time
Double Under
Sit Up

Competitor
Skill: Ring Dips 4 x 5

Strength: Back Squat 4 x 5 @ 75% 1RM
*Quick up and down with no pause at the top

WOD: 20 Minute AMRAP
20 Kettlebell Swings (53/35)
10 Kettlebell Push Press (one arm – right)
10 Kettlebell Push Press (one arm – left)
Row 500m