January 27, 2015

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Happy Birthday Anjelica S!

CrossFit
Strength: 5 x 3 Position Clean + 1 Jerk

WOD: 18 Minute AMRAP
“CrossFit Games Open 12.3”
15 Box Jumps (24/20)
12 Push Press (115/75)
9 Toes To Bars

CrossFit 101
Strength: Dumbbell Push Press 8-8-8-8
*Use two dumbbells. Heaviest weight possible for each set. Rest as needed.
WOD: 12 Minute AMRAP
“Bubbles”
10 Burpees
25 Double Unders
Competitor
WOD: 20 Minute AMRAP
“Teamwork Tuesday”
30 Lateral Burpee (Over Barbell)
30 Chest-to-bar Pull-ups
30 Power Cleans, 135/95 lbs
30 Power Cleans, 155/105 lbs
30 Power Cleans, 185/135 lbs
30 Power Cleans, 205/145 lbs
Power Clean, 225/155 lbs
*Last weight is an AMRAP….if you get that far!
CrossFit Teens
WOD: Each round for time
Run 3 x 800m
CrossFit Prep
Lifts: Split Jerk
Skills: Kipping, Pull Ups, Bar Muscle Ups
Incendia Barbell
1) Snatch Balance 2-2-2-2-2
*Use heaviest weight possible for each set
2) Drop Set Back Squat
3) Drop Set Dead Lift