January 28, 2015

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CrossFit
Strength: Deadlift 3-3-3-3-3
*Use heaviest weight possible for each set

WOD: 2 Rounds for Time
“Karen’s Evil Sister”
75 Wall Balls (20/14)
75 Double Unders

CrossFit 101
WOD: Against a 4-minute running clock, complete 3 sets of the following for max reps of pull-ups:
Row 500m
30 Kettlebell Swings (53/35)
Max Rep Pull Ups
*4 minutes rest between sets

Competitor
Strength:
1) Snatch 6 x 1 @ 85%
2) Front Squat 4 x 2 @ 80%
3) Snatch High Pull 4 x 5 @ 85%

WOD: Same as CrossFit