January 5, 2015

CrossFit
Strength: Overhead Squat 5-5-5-5-5
*Use heaviest weight possible for each set

WOD: For Time
“Burpee Helen”
Run 400m
21 Kettlebell Swings (53/35)
12 Burpees

CrossFit 101
WOD: For Reps Each Round
“The Ghost”
6 rounds, 1 min per station, of:
Row (calories)
Burpee
Double Under
Rest 1 min
*Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

Competitor
Strength:
1) Clean & Jerk 5 x 1
2) Box Squat 3-3-3-3
3) Stiffed Legged Deadlift 8-8-8

WOD: 8 Minute AMRAP
“Incendia Open 15.?”
10 Power Cleans, 95/65 lbs
15 Box Jumps, 24/20 in
15 Power Cleans, 135/85 lbs
15 Box Jumps, 24/20 in
20 Power Cleans, 155/105 lbs
15 Box Jumps, 24/20 in
25 Power Cleans, 185/125 lbs
15 Box Jumps, 24/20 in
30 Power Cleans, 205/145 lbs
15 Box Jumps, 24/20 in