January 28, 2014

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CrossFit
Strength: 7 Rounds of 1 Hang Power Snatch + 2 Overhead Squats

WOD: 10 Minute AMRAP
CrossFit Games Open 11.4
60 Bar Facing Burpees
30 Overhead Squats (120/90)
10 Muscle Ups

CrossFit 101
WOD: For Time
Row 500m
150 Double Unders
50 Burpees

Competitor
Strength:
1) 4 x5 Weighted Ring Dip
2) Back Squat 1 x 8 @ 75%, 80%, 85%, and 90@ of 1 RM

WOD: 9 Minute AMRAP
30 Shoulder to Overheads (95/65)
20 Burpee Box Jumps (24/20)
15 Toes to Bar
20 Shoulder to Overheads (135/95)
30 Burpee Box Jumps
15 Toes to Bar
ME Shoulder to Overhead *185/125)

CrossFit Prep
Lifts Learned: Snatch, Overhead Squat, Snatch Balance